Awesome group of men showed up this morning at The Crick to endure a rookie Q’s adrenaline induced blistering pace and obsession with crab walks. Sweat was flowing but everyone persevered, including FNG “The Fridge”.
Warm up: Run around the athletic fields
Warm up exercises:
- Side Staddle Hops (x25)
- Good Mornings (x15)
- Windmills (x15)
- Walking Merkins (x20)
- Burps (x15)
Event 1:
- Jog 100 yards then 5 SSHs
- High Knees 100 yards, recover
- Butt Kicks 100 yards then 5 SSHs
- Frankenstein 100 yards, recover
- Sprint 100 yards, 5 SSHs
- Backward Run 100 yards, recover ( or not so much if you are an excitable rookie Q)
Event 2: (Split into 3 groups and rotate through exercises x 2)
- Group 1 – derkins / dips
- Group 2 – pull-ups / rows
- Group 3 – bear crawls and crawl bears / crab walks forward and back
Event 3:
- Elevens (starjumps / squats)
Event 4: (Partner Up)
- Empty Wheelbarrow / Wheelbarrow approx 30-40 yards
- Partner Carry
Event 5: (No rest for the weary)
- Balls to the wall
Mary:
- LBCs ( x15)
- Low Slow Flutter Kicks (x15)
- Freddie Mercuries (x15)
- Crunchy Frogs (x15)
- American Hammers (x15)
Name-o-rama
Announcements
- The Crick shirt orders are open until August 20 – Rouge has offered to go in with folks to get free shipping if interested.
- Triangle GoRuck registration deadline is end of August.
Prayer Requests
- Three Doors Down’s in-laws
- Kanye’s friend just had a baby
- Spurrier’s daughter is off to college this week
Three Doors Down took us out in prayer.
