Conditions: 35 degrees, no breeze but still cold.
Disclaimer
Prayer
YHC was hurting the night before from the 8 mile RUCK on Lake Murray Blvd. and was not sure would make it to Q. YHC woke up better and ready for the day of pain (thank you IBUPROFEN). 10 PAX showed up for Dunphy Workout. My ADD towards working out has always made me on the look out for some NEW MOVES. The PAX today were introduced to the MERKIN JACK – Plank Jack Combined with a Merkin, REVERSE MERKIN – Start as a MERKIN but instead of going up, go back’ards, knees bent, arm straight, then back to MERKIN starting position. YHC and PAX also explored the VOLLEYBALL Sandcourts for the bottom half for some sand fun.
The Beatdown Commence
COP
- Side Straddle Hops x 20 IC
- Through the Tunnel x 20 IC
- Wind Mills x 20 IC
- Pterodactyls X 10 Forward X 10 Back’ard (Baby Arm Circles w/hands facing down.)
- Mountain Climbers X 20 IC
Warm Up
- Start on SideLine Freddie Mercury 10 X OYO
- Middle of Field Merkin Jacks 10 X OYO
- Other SideLine Squat Jacks 10 X OYO
- Rinse & Repeat, LESS 1.
Churn The Sand Box
- Count off to 2s, Partner Up
- 1s Do Suicides, Start Left Side Line Sand Court, To middle of Sand Courts,Back, to Right Side Line of End Court. 2s do the exercise. 1s complete suicides, tag 2, and continue exercise count.
- Round 1 – Team Total 200 Merkins
- Round 2 – Team Total 200 LBC
Jacobs QUICKSAND Burpees
- 1s and 2s at BOTH Service Lines.
- Start at Service Line, Start w/ 8 squats, Sprint to net, 1 Burpee & 1Jump Block, then sprint to back service line, do 7 squats, Sprint to Net, 2 Burpees & Jump Blocks. Try to jump and get hands above the net. Repeat until 1 squat.
Marys
- Reverse Merkins X 20 IC ** NEW EXERCISE
- Heel Touches X 20 IC
- Flutter Kicks x 20 IC
Cooldown
- 1 Lap around sand courts, and sprint to the end.
- 25 decline merkins OYO on top hand rail of restroom hut.
Moleskin:
- Everything is harder in the sand. BURPEES sucked more.
- YHC get my new workout moves from Mens Health Magazine, the rest of the PAX reads it for the relationship “ARTICLES”.
- FANTASTIC WORK by the PAX! No bricks or logs BUT the DUNPHY SUCKFEST was present. YHC wanted to do more in the sand (Tunnel of Love) but held back because of coffeteria afterwards. Did not want PAX to look like SUGAR COOKIES at Lizards Thicket.
- Next time YHC will NINJA Q the PAX and not post on TWITTER to increase posts.
Announcements:
- Feb. 7: Convergence at SnakePit, 7am. Go Run 5k at 9am.
- Feb. 14 Make My Day – Harbison 5k & 10K
- Feb. 14 Run Hard 5K Race
- February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 bootcamp. Another DoubleDown opportunity. Register here: www.lrah.org
- March 7: One Year Anniversary Convergence at Graveyard. While New goal: 175 pax! Get the EH machine rolling.
- April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site.
- May 1: GORUCK Custom Light.
- July 10: GORUCK Columbia Challenge
Prayer Requests:
- Pray for Knowzits father.
- Pray for Hash&Rice at Half Marathonn and expecting a newborn soon.
- Pray for Traveling PAX to Summerville, RB&L.
COT & BOM