• When: 2019-06-13
  • QIC: Ken Doll
  • The PAX: Dr. Quinn, Tailpipe, Red Eye, Ballboy, Rocking Chair, Breakfast Club, Shandy, Caravan, Wingback, Blindside, Ken Doll

Dirty MacDeuce and other funneries

Strong work today by the Crypt pax. Heavy emphasis on everything this AM: pecs, legs, shoulders, abs, cardio. Didn’t work calves, though, as YHC can still barely walk after Monday’s #F3MidlandsTour stop at The Bull.

Crypt is still great…especially when my man Blindside shows his pretty face.

Conditions: 60s

The Thang:


Warm up mosey to helipad

Dynamic Stretches
Butt kicks
High knees
Lunge twists

Dirty MacDeuce

Werkins x 12 IC
Flutter kicks x 12 IC
Squats x 12 IC

Taka a lap around horseshoe & return

Derkins x 12
LBCs x 12 IC
Squats x 12 IC

Take a lap

Merkins x 12 IC
Freddie Mercuries x 12 IC
Squats x 12 IC

Take a lap

Carolina Dry Docks x 12 IC
American Hammers x 12 IC
Squats x 12 IC

Mosey to Outdoor Gym

5 Pull Ups
10 Tricep dips
15 Box Jumps
Run to far curb and back
x 3

Merkins x 10 OMC
Shoulder Taps x 10 IC
Mt Climbers x 10 IC
Low plank x 30 sec

Mosey back to front of school
1 burpee – take a lap around horseshoe
2 burpees – take a lap
increase 1 burpee after lap until time



Devo: James 1:20 “Human anger does not produce the righteousness God desires”

Prayer Requests:
-Maggie and Capps family
-Rocking Chair’s DIL
-John Carter
-Jackson family

-7/14: Crypt Party at Rocking Chair’s House. Crypt Pax and Ms welcome. 2pm-6pm
-9/6-9/7: Blue Ridge Relay. Knozit is the QIC so hit him up if you need a team