You’ve probably heard my story that at my first post at Crucible I could barely get around the park one time. But on my my third post, Swingline introduced me to Rangecrest. We ran through Valley Estates and ended up at the top of Rangecrest. I was able to make it down pretty easy, but could not run all the way back up to the top once.
At my 2 year anniversary, I’ve never headed to Rangecrest for a Q, so I guess it’s time to measure how far I’ve come.
12 pax bundled up and joined me to celebrate. No FNGS (who is stupid enough to start F3 in January??), so we head straight into the…
WARMUP
SSH X 24
Mountain Climbers X 24
Sir Fazio Arm Circles X 24
Sufficiently warm, and Rangecrest awaits, so here we go
THE THANG
Line up for Indian Run. Groans are heard as we cross the street and our destination is clear. Stop at bottom of Rangecrest, split into 2 groups. Group 1 run to top of Rangecrest and back down, Group 2 perform exercises until Group 1 returns, flap jack. Exercises were, if I remember correctly:
24 Merkins/24 LBC
24 Carolina Dry Docks/24 flutter kicks
24 curb irkins / 24 freddie mercuries
24 curb derkins / 24 heels to heavan
24 diamond merkins / box cutters
24 nipplers / 24 rosalitas
6 times seem sufficient (better than 24 times, dingo). Let’s plank to catch our breath. Various plank positions, and introduced chilcutt spring ups to Crucible (thanks, Yoda). Indian Run back to picnic benches. 3 minutes of irkins, dirkins, dips and box jumps (seemed like at least 15 minutes). Mosey to parking lot for 50 LBCs to finish off.
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Continued Prayers for Manram and his family. Donate here: https://www.gofundme.com/hal-feeney-recovery-fund
Prayers for Pinkslip’s neighbors who lost a son to an overdose.
Moleskin
For 2 years I have been the prime example of “Iron Sharpening Iron.” Thanks to you guys I can now get up and down Rangecrest a few times, and get through burpee busters, and quarters, and crab walk 11s and thunder merkins.
But more importantly, thanks to the example of all the PAX, I’m a better dad, husband, friend and Christian.
Thanks for following me around today – always proud to lead you gentlemen.
