Q
Ebert
Conditions
73 and Humid
Disclaimer
Ebert
Pledge of Allegiance
BOM
Ebert
The Thang
Warm-up
None, just work
The Meat Grinder
10 Movements at each station, then move on. Increase by 1 each lap.
-
Battle Rope
-
Tire Flips
-
Sled Pull
-
Kettlebell Swings w/ Block
-
Burpees
-
Bear Crawl Up, Big Boys, Bear Crawl Down
-
Lap and end up at Pullup bars for reps
-
Sledge Hammer blows on Giant Tire (body weight squats if waiting for sledge)
- Thrusters w/ Block
Continue through until time, see how many laps you can do.
If one has to rest, then back off of station and take full minute. If station has too many waiting, move to another station, but just don’t forget to come back and complete.
Count-a-Rama
14
Name-a-Rama
FNG
None
Announcements
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
–8/10 Dad’s Camp
-8/11 5K. Only $8.11 to sign up: https://sc811.com/run/
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497
-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
Prayer Requests
Dead sticks niece recovering from kidney transplant.
Numerous PAX have family members battling cancer
Brainiac’s ortho appointment
unspoken
COT
Snake Handler