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:
Disclaimer
BOM
Warm up mosey to helipad
Dynamic Stretches
Butt kicks
High knees
Lunge twists
Frankensteins
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
Plankfest
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
Recover!
COT & BOM
Devo: James 1:20 “Human anger does not produce the righteousness God desires”
Prayer Requests:
-Maggie and Capps family
-Rocking Chair’s DIL
-Brainiac
-John Carter
-Jackson family
Announcements:
-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