Open Crucible Q on Monday… why not. Always enjoy the Monday morning fellowship with this crew. Some notables missing as it’s still Spring Break at a few places. Regardless, PAX of 13 showed. No FNGs. 2 for the pre-run (pretty much standard now). Special MacGruber sighting and we we’re off.
Warm-up
SSH x 20, IW x 15, Mountain climber x 20, GM x 15, Sir Fazio L/R x 15 each, standard merkin x 15.
The Thang
Indian run to Rangecrest…. always fun.
Rangecrest mile – down and back. Stop at each street for some exercises. 6 streets on the way, 6 on the way back.
Street 1 – single leg merkin x 10
Street 2 – single leg merkin x 10, prisoner squat x 20
Street 3 – single leg merkin x 10, prisoner squat x 20, box-cutter x 15, LBC x 15
Street 4 – wide arm merkin x 10
Street 5 – wide arm merkin x 10, sumo squats x 20
Street 6 – wide arm merkin x 10, sumo squats x 20, flutters x 15, homer to marge x 15
and back….
Street 7 – diamond merkins x 10
Street 8 – diamond merkins x 10, lunges x 20
Street 9 – diamond merkins x 10, lunges x 20, freddy mercury x 15, can’t remember this one x 15
Street 10 – burpees x 10
Street 11 – burpees x 10, reverse lunges x 20
Street 12 – burpees x 10, reverse lunges x 20, American Hammers x 15, Hallow body x 15
Indian run back to the start… some serious breathing from the PAX once we got to the top of the hill.
Mary
Repeato all the Mary exercises x 15 each…. done.
Whew – enjoyed this one today.
Overdraft took us out nicely.
Announcements – Haven House corn hole tourney. Look for sign up. MacGruber will post
Prayer requests – Dink’s son made his first jump to at Ft. Benning. 4 more to go. Proud of his service and praying for a no injury, successful jump school.
Mole skin
- Good to see Head Gear without his head gear. Dude can sweat with the likes of Ron Mexico
- Pre-run… start to come out early if you haven’t already. it’s worth the extra 20 minutes. You are up anyway.
- Really enjoyed the workout this morning. Great group. All pushed hard.
Always a pleasure.
Dingo
