One Minute Warning:
Disclaimer:
Prayer:
The weather: Low 70’s and Humid.
Enjoyed my first Q (and post) out at Crypt today.
Really impossible to avoid elevation out here no matter where you go, although, I am familiar enough with the campus to avoid Reaper Hill!
Here’s what we did.
Mosey-1 big lap around parking lot.
Light Pole Sprints :
Run to light pole 2 and perform 10 burpees
Run back to light pole 1 and perform 10 Donkey Kicks
Rinse and Repeat descending 2 reps each sprint.
10-8-6-4-2
(Total 30 burpees, 30 Donkey Kicks, 10 sprints)
Four Corners:
At four light poles, about 50 yards apart
Perform 5 reps of each called exercise at each pole (20 reps per round).
Round 1: Merkins
Round 2: Merkins + Shoulder Taps
Round 3: Merkins + Shoulder Taps + Carolina Dry Docks
Round 4: Merkins + Shoulder Taps + Carolina Dry Docks + Burpees
(total 80 merkins, 60 shoulder taps, 40 CDD, 20 Burpees)
Mosey around a little bit to the front court yard parking lot
Sprinting back and forth we are performing 5 reps of called exercise at each curb until 40 total reps of each exercise is performed at each curb.
Curb 1: Monkey Humpers
Curb 2 alternating jumping lunges
Mosey around a little bit and Return near the flag to finish up strong.
Get as many cycles through the following as possible in 4 minutes.
5 BBSU’s, 5 Merkins, 5 half-Burpees (i think most pax made it through 3 rounds)
Mary:
Bicycle Crunches, American Hammer, Peter Parker, Iron Crosses, 1 minute Plank
RECOVER!
Announcements:
- Stomp the Swamp
- Iron Pax Challenge (Sign Up!)
Prayer:
- Brownie and his family
- Eve’s little boy
- Blindside’s Daughter.