• When: 2017-12-19
  • QIC: Katniss
  • The PAX: HoneyBun (R), Icarus, Kazoo, Steamer, Finch, Prom night (Knight?), 6ft Under, Kukoc, AWOL(R), buoy(R), Sauerkraut, Farmer, Dance Mom, Step Up, Katniss (Q).

Hacked Times at Whiteknoll High

**Posted on behalf of Katniss***

Conditions: 45F and clear

BOM / Disclaimer

YHC has not been back to the pit since we opened up The Stand for an AO. Good to see some familiar faces , and some I almost didn’t recognize (nice beard Finch). And of course some new mugs . The Respect additions were also nice to see.

Mosey to blocks and take blocks to 50 yrd line. Circle up after lining blocks along 50 yrd line. We’ll get back to those later.

Warm up with
SSH x20 ic
TTT x 10 slow ic
LBAC 10 F/10 R
Windmills x 10 ic
Imp walkers x 10 reps ic

Mosey to goal line. Each exercise will be on timer for 1 min, then 30 sec to bearcrawl 10 yrds to next marker and plank leftover time.

Goal 1 min hold plank
10 yrd line. Hydraulics 1 min
20 yrd line plank jax 1 min
30 yrd line low plank alt R/L leg extension
40 yrd line block presses 1 min
50 yrd line super merkins 1 min


50 yrd line skull crushers 1 min
Bearcrawl with the blocks we left there
40 yrd line alt shoulder taps feet on blocks
Bearcrawl with the blocks
30 yrd line R foot on block hip thrusters
Bearcrawl with the blocks
20 yrd line L foot on blocks hip thrusters
Bearcrawl with the blocks
10 yrd line flutter kicks block OH 1 min
Bearcrawl with the blocks
Goal line. Block burpees 1 min

Go to 50 yrd line
Suicide sprint from 50 yrd line in 10 yrd increments back to goal.
At goal do 1 Bobby Hurley (squat and slap ground with hands then jump up and perform jump shot in air)
Then every 10 yrds back to 50 yrd line
2,4,6,8,10 BHs.

Return blocks

Donitello up the BBS to flag. Up to first landing (7 total ) and back down adding a landing each trip until reaching the top. The big boy stairs are always a challenge.

COT and BOM.


Christmas Eve ruck Quisenberry is putting it on check Twitter.

Snake pit converges at the stand day after Christmas for an ugly Christmas sweater workout.

Wander will be open Christmas morning run, Ruck walk

New Year’s Day convergence at Lexington High School multiple Q’s and your choice of workouts.

Cottommouth Dec 30th (see F3LakeMurray

GrowRuck07 Lexington Jan 26,27,28th

Dam to Dam Relay. This will be a 100k (62 mile) relay race from Lake Murray Dam to Lake Greenwood Dam. Get your 6, 4, 3 or 2…(for Mac) man team ready to run 12 legs. The race day is tentatively set for February 23rd. A BackBlast will be coming soon with more info and a signup page. No entry fee but we may have an optional donation for the race against hunger’s charity. This will be prefect training for the P200 which will be 1 month later.


Icarus moms friend lost husband and mother

Tinkle(Sprinkle) and family


Those PAX with injuries we know who you are and will be in prayer . Dont hesitate to reach out for help.


Sow the thought reap the action
Sow the action reap the habit
Sow the habit reap the character
Sow the character reap a destiny

Don’t play with fire you will burn your house down.

Men, every little thing we think and do should be carefully considered. Strive to apply the principles above in your daily life. YOU ARE IMPORTANT , no matter how small you feel.

Philippians 4:8 NIV

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

Your brother, Katniss