A few weeks ago, after a little Twitter war with the Crypt shovel flag and some instigation from No Help, YHC realized that it had been quite some time since he has Q’ed at Crypt. I promptly placed my name of the Q sheet and told them to save the date – Sept. 7th. Well, only 7 hardcore Crypt pax felt intrigued to find out what a brother named Treadmill and talk of bears had to bring to an AO. YHC was under the impression that Crypt had more so-called hardcore pax than this, but maybe not. Someone said something about this BRR thing, but if one truly wanted to do the “hard thing” then he would have posted the morning AO before the scenic mountain drive this afternoon. For the pax that posted, YHC believes that a good workout was experienced. This is what went down…
Conditions: A welcoming 58 degrees!
THE THANG
Mosey over to the helipad and circle up for COP
- SSH x 15 IC
- Thru The Tunnel x 15 IC
- Imperial Walkers x 15 IC
- LBACs forwards x 20 IC (keep arms at 90 until recover called)
- OH claps x 20 IC
- Dirty Birds x 20 IC
- LBACs backwards x 20 IC
- Squats (with arms out at 90) x 15 IC (recover)
- Merkins x 10 OYO
Mosey to parking lot
- Sprint length of parking lot, 15 merkins, plank for the six
- Plank-o-rama
- Prisoner lunge to the next row
- Retro-run length of parking lot, 15 squats, air chair for the six
Most to last row of parking lot and line up along curb
Descending Curb Crawls
- 13 decline merkins on curb and bear crawl to opposite curb
- 12 decline merkins on curb and bear crawk back to opposite curb
- repeat decreasing decline merkins by 1 until you finish with 1 merkin
- plank for the six
- plank-o-rama
Mosey over to school wall
- People’s Chair on Q’s watch, drop 4-6 inches, continue, recover
- Balls to the wall
- Rinse and repeat x 2
Grab a line in parking lot on circle for line drills
- Over and back x 20 OYO, PFTS
- Plank Reach Overs x 20 OYO, PFTS
- Lateral hops x 20 OYO,
- Plank Reach Thrus x 20 OYO, PFTS
- Cha Cha x 20 OYO,
- Plank Cha Cha x 10 OYO, PFTS
Mosey to the thistle field
- Bear Crawl sprint across the field and plank for the six
Mosey to shovel flag and circle up for Mary
- LBC’s x 15 IC
- Freddy Mercury x 15 IC
- Heel Touches x 15 IC
- Heels to heaven x 10 OYO
- Flutter Kicks x 20 IC
WalkerStrong x 2 minutes
COT and BOM
Moleskin :
- Today’s pax was a quiet group, but the all out effort was there. They pushed one another to get better and YHC got better because of them.
Prayer Requests:
- Flanagan family
- Cummings family
- Chip’s family
- No Help’s shoulder
- Spackle
DEVO – ALL HAVE WEAKNESSES
And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groaning’s that cannot be expressed in words. -Romans 8:26
- God knows that we have weaknesses, but sometimes they can be isolating. Whether your weakness stems from the pain of feeling inadequate or suffering from a loss, remember that you are not alone. We are all weak and we all go through pain and suffering. The good news is that God knows this, and He is with you through the Holy Spirit in you.