Follow the tacky red Tabata loving Tank Top Q for some Shoulder Love

7 pax took the #DRP and posted to Boneyard to see what YHC had in store for his suns out guns out Bill Elliott tank top VQ at Boneyard.

Conditions: 69 degrees-perfect

The Thang:

Disclaimer
Prayer

Split from Crypt pax—slaughter starter-20 Burpees OYO

Lunge about 50 yd from shovel flag to next to last island.

COP
Little Arm Circles- 15 IC front/15 IC back

At the first parking space white line: 5 merkins/next white line- 5 squats—R&R all the way up the parking spaces (23 lines) headed towards Candy Stripe Gate.- (60 merks/55 Squats)—Low plank til 6.

Front crab walk up the hill (crowd pleaser)- 25 CDD, go down hill 25 jump lunges each leg.

Front crab walk up the hill- 25 CDD, go down hill 25 jump squats.

 

Mosey to Field of Dreams and meet up with your waiting block and bricks—

-50 BBSU OYO in front your blocks/bricks

Tabata- (85-90% for 20 sec/10 sec rest)/alternate exercises below:

– Curls for girls with bricks

– KB Swings with blocks

On the sideline:

20- shoulder press with bricks then walk to other sideline with bricks out front (palms up)

15- shoulder press with bricks then walk back to sideline with bricks out front (palms up)

10- shoulder press with bricks then walk back to other sideline with bricks out front (palms up)

5- shoulder press with bricks then walk back to sideline with bricks out front (palms up)

Bring Sally Up/Bring Sally Down–with your block (FDIC has a really big block)

Mosey down grass hill to shovel flag for:

20 Flutter kicks IC topped off with a little Rosalita til Crypt pax return

COP & BOM

Devo from Tailpipe encouraging pax to encourage and watch out for each other and hold each other accountable (John 10:10 reminds us that the thief comes to steal kill and destroy.)

Moleskin:
The pax were a pretty chatty bunch today and some serious work was put in by everyone.  I saw alot of modifying but not one (1) ounce of quit in anyone. YHC loves tabata…next Q might just have to do 10 rounds.  I’m pretty sure that some of the vocal pax that expressed their hate for uphill front crabwalks, are really in denial and actually loved them.  YHC believes that 30 lbs on their chest and steely-eyed Geoff would make it even easier.  They appear to be ripe for an HC to the GRL/GRC in July.  Someone let Blindside know.

Prayer Requests: 

Audra– going through chemo as she battles cancer

Walker–prayers that treatment begins to work and seizures subside and for Andy/Karie and family to continue to persevere.

Dunphy’s Mom

Announcements:
-First Friday Fathers will commence June 5 at 0730 and will be held every first Friday of the month during the Summer
-6/13 Color Vibe Run http://www.thecolorvibe.com/columbia.php
-7/10-7/11 GORUCK Tough & Light
-8/1 Sweet Baby O 5K
-8/29 Stomp the Swamp 5K / Convergence at Boneyard 6:30
-11/14 Lexington Half Marathon