If you read the pre-blast (http://f3nation.com/2015/08/02/pre-blast-crucible-360/) or Twitter prompts, you knew what was waiting for you this AM.  To be sure, YHC asked the 16 PAX who gathered if they’d red the pre-blast.  Many did not, so YHC explained the workout and demonstrated a few of the burpee exercises. With no FNG’s present, we circled up for the first running of the Crucible 360.  The workout was purposely designed for simplicity

Warm-up:  SSH x20, Imperial Walkers x20, Mosey to starting point on the loop.

Burpee Buster (5 burpee types – 6 reps each = 30 burpees)

  • Standard Burpee
  • Jump Knee Tuck Burpee
  • Hand Release Burpee
  • Prison Cell Merkin Burpee #crowdpleaser
  • Ski Ab Burpees (Right-Left = 1)

Start with Burpee Buster then run the loop (1/4 mile) and repeat until time called at 615.  PAX gather for 15 min of Mary.

Mary – this may not be the complete list but is the best that I recall (after all, we had 15 min)

  • LBC’s x30
  • WWII Situps x20
  • Plankorama (10 counts around the circle) – Plank Hold, Chilcutt, Right Arm up/Right Leg up, Left Arm Up/Left leg up, Plank, Low Plank Hold)
  • In and Outs x15
  • Crunchy Frog x15
  • Low Slow Flutter x15
  • Freddy Mercury x15
  • Heels to Heaven x15
  • Box Cutters x30 (reversed direction halfway)
  • Dying Cockroach x15
  • American Hammers x15

COT

MOLESKIN:

  • Welcome back CDC after 6 weeks off from hernia surgery – great seeing you in the gloom again
  • Most PAX were able to complete 4 Burpee Busters (120 burpees) and 4 laps.  Some did 5 Burpee Busters (150 burpees) and 4 laps.
  • 2 PAX in the #respect category today – great job
  • We had 2 firsts today at the Crucible (at least from the time’s I’ve posted) – 15 min of Mary and 1 PAX utilizing the darkened lutrine to lay some cable #Couldn’tFindALight #HopeYouFoundtheJohn
  • I still don’t know why the Prison Cell Merkin Burpee sucks so bad but try doing 10 of those OYO #GladWeOnlyDid6AtATime

Announcements/Prayers:

  • Forum – Panera Bread off Six Forks Rd towards I-540 – continuing study of the Gospel of John
  • Mile Run this Friday at Meredith (runners trying to break a 4 min mile).  Some PAX gathering for beer at 630 – see Mr. Bigglesworth
  • Pink Slip’s son – MRI today to check on cancer status
  • ManRam – family hosting a Chinese exchange student starting this Friday, Aug 7th
  • Funeral for a dear friend (one of the PAX in the #respect category lifted this up as he’ll be going to the funeral this Friday)

Mr. Bigglesworth closed us out in prayer

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