• When: 2017-09-28
  • QIC: Escobar
  • The PAX: Miranda, Chuckwagon, Soccer Mom, Runs, Ravens, Cramps, Stalker, Fuzzy Havel, Pawn Star, Spagetti O's, Mercy Rule, Slum Lord, Iron Mary, Kenwood, Inspector Mom, Wee Wee, Mulligan, Escobar...where was Meatball??

#HeroWOD – Ryan Rawl Challenge (Modified Version)

18 PAX showed up in the gloom this morning looking to get better and YHC was hoping that upon hearing of the plan that the PAX would push themselves.  YHC comes from a military family and has always appreciated the men in uniform that protect our soils and allow us to do what we do each day.  This past July 4th YHC and Mulligan teamed up to tame the Ryan Rawl Challenge downtown Columbia and YHC has been thinking of bringing a modified version to The Hollow.

Conditions:  Just Right

The Thang: 

One Minute Warning, Disclaimer, Any FNGS?…None, let’s pray.

BOM & Prayer

Circle up for quick COP:


SSH x 25 IC

YHC asked the PAX to partner up and then follow me to where instructions for the next 40 minutes were waiting for us.  The Ryan Rawl challenge is held downtown Columbia on the State House grounds and a few of the exercises use the stairs…YHC modified by adding a 400m run between the exercises and cones spaced out about 25 meters apart.  After a short instruction the following work was done!

50 burpees (25 each)

Run 400m

Leapfrog partner between cones (out & back)

Run 400m

75 squats total

Run 400m

Bear Crawl between cones (out & back)

Run 400m

Overhead carry blocks between cones (out & back – repeat)

Run 400m

150 plank high fives

Run 400m

Worm merkins between cones (out & back)

Run 400m

800 partner flutter kicks (100 IC each)

Run 400m

Walking Lunges between cones (out & back)

Run 400m

Partner carry across parking lot (flapjack and return)

Run 400m

Recover and time was called


Prayer Requests

  • None Spoken


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-Beatdown Q’s for October

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-11/11 John Flanagan Memorial 10K. Register here: https://lexingtonhalf.com/pages/race-10k.php

-12/15 F3/FiA Christmas Party