5/23/2015
QIC: MuggyTape
PAX: Scotch, Meatball, Etcha Scetch, Pops, Gravedigger, Weezie, Harbaugh, MuggyTape
8 Pax denied the fartsack this morning to see what YHC had in store for them in gloom of The Hollow. YHC was challenged with finding a way to push the pax with minimal running since some were participating in the Jail Break 5K later this morning. Since I am 3rd I obliged. YHC scrolled the exercise archives to try and find a few new goodies for this mornings downpainment. I think the pax enjoyed them. Good thing you don’t need shoulders to run. Follow me!
Conditions: 58 degrees clear skies and just plain AWESOME!!
Disclaimer and Prayer
The Thang
COP: 20ea IC: SSH, TTT, WM, 10IC Imperial Squat Walkers, 10-Clurpees (it is an exercise not a VD), No recovery: 15ea IC: LBAC forward, overhead claps, LBAC backward, shoulder press, No recovery:15ea IC Merkins, Mtn Climbers, Plank jacks, Plank walk in circle to the right about halfway around, then back left to starting point.
Set out 3 cones about 20 yards apart:
high knee to 3rd cone and back, R&R butt kicks, karaoke
10 CDD at each cone going out and back: Bear crawl out, reversed bear crawl back, crab walk out, rev crab walk back(crowd pleaser, Meatball may or may not have wanted to misplace the weinke at this point)
Mosey to Hill: Partner up, Wheel barrel up 10-BBS for all pax, R&R until each pax goes up 3x
Mosey back to start point for 2rds of Deck of Death: diamonds=diamond merkins, hearts=merkins, clubs=crucible merkins, spades=burpees. The totals were: 45-diamond merkins, 10-crucible merkins, 43-merkins, 53-burpees.
Tunnel of Love
Time for some Mary:
15 Flutter Kick Crunches, 15 Iron Crosses, 15 Iron Cross(swing legs rt & left=1), 15 plank dips, 20 heel touches, 1 min of flutter kicks
Tclaps to 4 DD’s at the Shank, 2 for TD with the Jail Break 5k and 2 for Coffeeteria.
COT
COUNT , NAMEARAMA
Prayer request:
Continue prayers for Walker and his family
Gravediggers friends Wayne & David dealing with Cancer
Announcements:
Jeff Strucker from Blackhawk Down speaking
June 27 The Crucible 22 mile ruck around all Lexington AO’s
July 10 &11 Goruck Challenge and Light
August 1st 2nd Annual Sweet Baby O
August 29 Stomp The Swamp
Moleskin: Great work by the pax as always. It’s an honor to lead a workout for the F3 pax. It is great to see the excitement stirring up around The Hollow. So many opportunities to get better around Lexington. Keep EHing ang getting new faces out there.