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
