Crushed Stones

Crushed Stones

The SF was planted (thankfully it was rescued last week…) and 10 lads got about doing some hard work at Day Zero that went a little something like this:

The Thang:

Jog a lap around the fields and circle up on the soccer field.

COP  

·        [SSH avoided under investigation of causing the rampant plantar fasciitis outbreak in the pax]

·        IW x 20 IC

·        Mountain Climber x 20 IC

·        High-slow flutter x 20 IC

·        Elbow plank (aka Chilcutt)

·        Dancing Chilcutt leg lifts x 20 IC

·       Slow Squat x 15 IC

Handoff to Iron Horse.

Mosey to goal line.  Line up for the mini-Soul Crusher:

·        1 burpee

·        Run 50 yds

·        15 Merkins

·        Run 50 yds.

·        5 jump squats (touching the ground)

·        Mosey 100 yds back to start

Then continue through 15 rounds, counting up to 15 on the burpees and down to 1 on the merkins (or until vision blurs).

Mary while waiting for pax to complete – LBC, Dolly…

Good work by all.

[one day – soon – we will do the full soul crusher]

Handoff back to Hops.

Time for some stones.

Mosey to rock pile and find a lifting stone.

Mosey to school wall for alternate People’s Chair and rock exercises including Overhead Press x 13 IC, Squat x 13 IC

Mosey to soccer field – Partner up and line up on goal line.

P1 sprints to goal and back while P2 does called exercise. Then flapjack and rinse and repeat:

·        2 rounds of press.

·        2 rounds of curls.

·        2 rounds of tricep press.

·        2 rounds of good mornings.

Circle up for more stone-infested mary.

Louganis x 10 OYO

Russian twist x 10 IC

CCV x 13R & x 13L IC

Makthar Ndijaye x 13 IC

J-Lo x 13 IC (Q’d by Hairball)

Freddy Mercury x 13 IC

[Hops decided to make a crop dusting run in an attempt to kill all the fire ants (and any other living creatures) within sight. #collateraldamage].

Mosey back to rockpile with rock above head.

Mosey to parking lot for a final 13 burpees in 6-count-cadence #noflyingsquirrels

COT w/great takeout prayer by Purple Haze

Ye Olde Moleskine:

Good crew at Day Zero this morning.  Radar was noticeably absent…probably a good thing for him as his mini-soul would have gotten crushed.

Some decent mumblechatter at the start including PH calling out Prohibition for some peculiar IW form….how can you mess that up?

IH, even with the abbreviated soul crusher, silenced the pax.  #purepain

YHC was corrected on more than one occasion for the audacity of uttering the word “Rock” at Day Zero.  Stones it is.  #wheninRome

Thanks to Prohibition and Hairball for the invite to Q, and was great to co-Q with Iron Horse.

Announcements:

Continue to pray for BOG’s recovery.  Thanks be to God for the good news.

Be sure the workout Q and or site Q designates one pax to bring a phone anytime you’re away from the launch point.  No pax left alone either.

Look in your emails for the CPR training invite.  If you don’t get Area51 emails – let me know at cvblankenburg@yahoo.com

F3Golf Thursday!