• When: 2019-04-06
  • QIC: Knozit
  • The PAX: Brick, Milli-Vinilli, Hemingway, Rocking Chair(R), Buzz Saw, Gravedigger, Dr. Quinn, Knozit(R)

Cryptonite Survives the Board of Pain

Conditions:  55 Degrees (with a chance of Pain)

Disclaimer / Prayer

Great group of hard charging men at Cryptonite.  YHC knew they Pax were expecting a little extra Q Juice.  YHC was very much impressed how they tackled the traveling torture… otherwise known as the “Board of Pain”

COP (parking lot)

SSH IC 50x  (warm up)

Mosey 200 yards to before entering back road of HS.

TTT IC 20x

Mosey to upper parking lot by main entrance

Imperial Walkers IC 20x

Mosey to top of parking lot near hidden field

LBAC IC 10x Forward / 10x Backward

Mosey up hill to hidden field

“Board of Pain” Pax line up on sideline of field.  Each Pax will do exercises 1-10 OYO written on the Board of Pain with designated # of reps.  Once each exercise is complete, the Pax run a rectangle course marked by cones.  Runners must always face forward… so run to cone… shuffle sideways left to cone… Bear Crawl forward to next cone… shuffle sideways right to corner cone… Crawl Bear backwards to next cone… shuffle right to center completing the rectangle.. and run backwards to start line.

1)Burpees OYO 50x

Run course

2)Calf Raises OYO 150x (50reg; 50out; 50in)

Run Course

3)Merkins OYO 50x

Run Course

4)American Hammer OYO  200x  (100 each side)

Run Course

5)Deep Squats OYO 100x

Run Course

6)Carolina Dry Docks OYO 50x

Run Course

7)Hello Dolly’s OYO 100x

Run Course

8)Smurf Jacks OYO 100x

Run Course

9)Hydrolics  OYO 50x (each arm)

Run Course

10)Burpees OYO 50x

Recover – Mosey back toward SF stopping along the way for some “Mary”

Flutter Kicks IC 30x

Ray Charles IC 20x

Wall Sits 1:30 min

Jail Break back to SF

Announcements:  The Gauntlet begins Monday 4/8 at White Knoll HS – Viper 5am

F3 5k – May 11th – Man of the Year

Prayers:  Gravedigger’s Mom(Sally); Capps family;

Gilbert HS students in auto accident(Hemmingway’s students)