LEX brought Kryptonite aka Coupons

LEX brought Kryptonite aka Coupons

36 Pax posted without a shovel Flag today.  With many of the Pax at the Mud Run it provided an opportunity for the rest of us to converge at The Rock.  There was a double feature in the works for the boys who turned out this morning with Runstopper and Lex Luthor on the one and twos.

 The Thang:
Lex Q’s first half

Warmup – included a light mosey to the soccer field

• SSH x25
• Mirkens x15
• SSH x25

Herschel Walker

• Round 1 – LBC x25 / Mirken x10 / Sprint to first soccer goal
• Round 2 – LBC x25 / Mirken x10 / Sprint to second soccer goal
• Round 3 – LBC x25 / Mirken x10 / Sprint to third soccer goal
• Round 4 – LBC x25 / Mirken x10 / Sprint to fourth and last soccer goal

Tabata 2 Sets with 20 Sec on and 10 sec break

• Round 1 – Squat / Lung / Squat Jump / Lung Jump
• Round 2 – Mirkens / Diamond Mirkens / Burpee / Burpee

Sand Bag Relay (Lex didn’t have enough sand bags so had to raid the garage for anything and everything that weighed over 25lbs and we ended up with an assortment of sand bags, 25lb plates and a kettle bell) The pax broke into 9 groups and went to work on a relay race.

• Round 1 – Sprint to first soccer goal / rest of relay team 10x Mirkens while they waited
• Round 2 – Sprint to second soccer goal / rest of relay team 10x Mirkens while they wait
• Round 3 – Sprint to third soccer goal / rest of relay team 10x Mirkens while they wait

Runstopper Q’s second half
Mosey to parking – Line up two deep, facing the Stopper

JACK WEBB – ON THE PAVEMENT

• mirken x1/arm raise 4x; mirken x2/arm raise x8 continue until 10 mirkens; 50 arm raises

Head over to the Kitty Litter, form two groups facing each other at opposite ends of the two Sand Vollyball courts.

For 3 rounds of the below:

• Bear Crawl (one way)
• Crab Walk (one way)
• Wounded Bear (Right leg up; Switch legs at half way point) (one way) x3
• Lunge (one way)
• Partner up and Wheel Barrow (one way; switch and return)

JACK WEBB – in the Kitty Litter 

• Burpee x1/ Squat 4x; Burpee x2/Squat x8 continue until 5 Burpees/20 Squats

#SMOKE

Moleskine:Great work by the pax yesterday morning.  It was a good opportunity for the folks who did not make the Mud Run to get together and revel in a good old fashioned beat down.  Great opportunity to welcome some new FNG’s – “9 Speed” ‘ – who was appropriately named after riding his 9 Speed to and from the workout, “Water Boy” – who made Bobby Boucher proud and “Shoeless Joe Jackson” – who was so tough that he finished the workout sans shoes.  There were some shaky arms in the ball of man after Jack Webb made an appearance.  Few will forget the JWs based on their arms and knees (asphalt is no fun)- thanks Runstopper.  After today’s beatdown there were a couple of folks calling you Heartstopper.