Conditions: 72 and clear
Disclaimer
Prayer
NO WARMUP
The Thang:
“The Grinder”
After Tuesdays Q with Iron Mary we wanted to move the Grinder location to the football field. Soft grass is much better on the back than a parking lot!
It was great having the CAT boyz come over for this one too! Thanks Moist for the playlist.
There are 6 “stations” around the football field marked with blue lights. Three to the left of the flag and three to the right. We will circle the football field stopping at each station to perform an exercise. We start at the shovel flag.
Run to station #1 and perform 21 Tricep Extensions with big boy bricks. Sprint to # 2 and perform 21 Monkey Jumpers. Sprint to # 3 and perform 21 Gas Pumps. Sprint roughly 150 yards to # 4 and perform 21 Merkins. Sprint to # 5 and perform 21 Squats. Sprint to # 6 and perform 21 LBC’s. Sprint roughly 60 yards back to the shovel flag. Perform 1 burpee. You have completed 1 lap.
Rinse and Repeat until time is called, adding 1 rep per exercise per lap. Every lap is roughly 1/4 mile. Second lap would be 22 of each and 2 burpees.
Playlist:
We Will Rock You – Queen
Clear Eyes, Full Heart – T. Powell
1st Down Cheer – Clemson University Marching Band
USE Cheer – South Carolina Gamecocks
Forever – Drake, K West, Lil Wayne & Eminem
Sandstorm – Darude
Clemson – Colt Ford
I’m Shipping Up to Boston – Dropkick Murphys
Lets Go Gamecocks – University of SC Marching Band
All the Above – T-Pain, Maino
One Dance – Drake
3rd Down Defense Cheer – Clemson University Marching Band
Step to the Rear – FL State University Marching Band
We Ready – Archie Eversole
Tiger Rag – Clemson University Marching Band
All I Do Is Win – DJ Khaled
BOM
COT
Annoucements:
-9/4 Macgruber VQ
-9/6 Waffle House Q
-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
Prayer:
– 6″ Under’s – family with the passing of Jody (his brother-in-law)
– Lumbergh’s – mother recovering from back surgery
– Lumbergh’s grandfather passed away
– Crab Daddy’s son recovering from brain surgery
Thank you Brita for being responsible for the SF this past month. Pop Off its your turn!!!