20 Pax downed the red pill and posted to the rainy gloom of Crypt this morning for a “who the hell named my hill” workout. Despite YHC’s penitence for traveling from AO to AO delivering beatdowns the Crypt will always be home. The first Triple Nickel in @F3LexSC history took place on Crypt hill with YHC at the helm as well as the many tortuous variations that have ensued since. With that being said imagine YHC’s surprise when a VQer tries to rename a historically significant staple of the Crypt AO. Despite the blood, sweat and tears that have flowed down that hill over the last year a VQer has dared to attempt to name the hill after himself. YHC will not be captain call-out and name any names but his initials are Catheter. So to honor Crypt hill and the Pax who have lost Merlot and car keys on it, this beatdown is for you.
The Weather:
The Thang:
Mosey to the spooky trail of tears, stay together mosey to top.
COP – All IC after each exercise sprint to other end, down the hill and back up. Everyone fall back to pick up the 6
Side Straddle hop x 20
Thru the tunnel x 20
Imperial Walkers x 20
Windmill x 20
LBAC x 10 ew
Copperhead squats x 20
brick up and go to top of Cat-hurter hill.
Burp and press with a twist. (hopefully not of an ankle)
Squat thrust with a OH press at the top
Run down the hill and back up
repeat adding one press until 10 presses.
Lunge walks up and down paved hill waiting on 6s
Count off in 2s partner up
1s sprint with bricks (all 4) to end of field 20 squats and then sprint back
2s arc loader down the hill and back with 5 morning wood at the bottom(must use different animal walk down and back)
partner who finishes first joins unfinished partner.
flip-flop
1s lunge curls down sprint back with 2 bricks
2s bear crawl down 10 Bulgarian ball busters on each side reverse bear crawl back up
partner who finishes first joins unfinished partner.
flip-flop
Plank-o-rama – all exercises done with recovery in high plank
Hydraulics x 20
Shoulder taps x 20
Peter parker x 20
parker peter x 20
COT
BOM
Moleskin: