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.