• When: 2019-02-23
  • QIC: Brick
  • The PAX: Hemingway, Milli Vanilli, Escobar, Breakfast Club, Rocking Chair (Respect), Brick.


Cryptonite BB 02.23.19

One Minute Warning:

Disclaimer:

Prayer:

The weather: 48 Fog/Drizzle

6 Pax do the harder thing at Cryptonite on this wet, dreary morning.

YHC brought a few of my favorite toys to share.

Good work today!

Mosey Loop around parking lot stopping twice for the following:

Side Straddle Hop X 10IC

Burpees X 10

 At the Outdoor Gym:

YHC had 6 pain stations, after each Pax performs all 6 stations take one loop around the parking lot.

Rinse and Repeat 3 times.

 The exercises were as follows:

Station 1: Preacher curls X 20 OYO (50 lbs. including the bar)

Station 2: On Carpet Sliders: Mountain climber X10 (2 count) and then wheel barrel walk on carpet sliders across and back turf (this worked really well on artificial turf at the outdoor gym)

Station 3: Double Rope wave into a burpee X15 OYO (Crowd Pleaser)

Station 4: Alternating Rope wave (X 10 each arm)

Station 5: Dips X 20 OYO

Station 6: Pull Ups X 10 OYO

Mosey past Bone Yard and down to bottom of the hill by the entrance to the football field.

Core Ladder:

Backpedal Sprint uphill 40 yds to light pole

Decline Burpees X 5 OYO

Return to bottom of hill and do Mt. Climbers X 10IC

 

Backpedal Sprint uphill 40 yds to light pole

Decline Burpees X 5 OYO

Return to bottom of hill and do Mt. Climbers X 10IC

Keep Holding Plank into 1 Minute High Plank

 

Backpedal Sprint uphill 40 yds to light pole

Decline Burpees X 5 OYO

Return to bottom of hill and do Mt. Climbers X 10IC

Keep Holding Plank into 1 Minute High Plank

Keep Holding Plank into Shoulder Taps X 10 IC

 

Backpedal Sprint uphill 40 yds to light pole

Decline Burpees X 5 OYO

Return to bottom of hill and do Mt. Climbers X 10IC

Keep Holding Plank into 1 Minute High Plank

Keep Holding Plank into Shoulder Taps X 10 IC

Keep Holding Plank into Plank Jacks X 10 IC

 

Moseying toward Reaper Hill.

Run up Reaper Hill stopping 2 times for 20 yds of uphill broad jumps.

Finish the loop around the school and return to the flag for COT.

RECOVER!

Announcements:

  • Convergence, March 2nd at River Bluff @ 6:30
  • Race for Hunger, March 16th
  • Columbia Marathon on March 2nd (there is an F3 discount code available)
  • P200, March 22nd and 23rd

Prayer Request:

  • Blindsides Daughter.
  • Digit’s Family
  • Juice and Shake and Bake’s Family
  • Brainiac’s Knee Recovery/Surgery
  • Grave Digger’s Foot and Mother.