It’s been a long week.  YHC is working on a 5 pack (if you count the 5 mile run yesterday) and things at home cant get much busier with my 2.0s graduation looming.  So when I get a text from M4L wanting to do a half murph BEFORE the workout – I nearly threw my phone across the room.  Cooler heads prevailed and I said, “sure, starting a 1/2 murph at 4:40 before the Disney beatdown sounds like a good plan – I’m in”.   Well, there were three in attendance for the pre-workout Murph: YHC, M4L and this Cyborg named Lipton.  He was the one doing the real pullups 🙂

YHC had the honor of working out with the F3 Fort Mill pax earlier in the week at “Block Party”  It was so good – I brought a piece of it home and added a little Southwake Flair to it.

A quick disclaimer to our FNG (nice EH Bernie), Shovel flag planted, with the Q already drenched in sweat and we were off…

Warmup:

  • Tight Pakistani Run around the baseball complex (0.5 mile) and circle up by the light of the king ranch
  • SSH x 20
  • Cherry Pickers x 20
  • Imperial Walkers x 15
  • Hillbilly x 15
  • Fazio Arm 15F and 12 R
  • Mosy over to the stairs for the imported workout from Fort Mill

The Thang:

Split the PAX into groups of two – size and speed don’t matter but attitude does

The PAX will complete a cone suicide consisting of 5 cones with exercises and motion exercises written on each one.  Pax Starts at Cone 1 (located at the bottom on the 7 story staircase) and does 5 burpees.  The groups advance to cone 2 and do the exersize and motion excersize back.  Working their way through the cones like this:

  • Round 1:  Cone 1 to Cone 2 and do motion exercises back(stopping for body exercise at each cone)
  • Round 2:  Cone 1 to  Cone 2 to Cone 3 and do motion exercises back (stopping for body exercise at each cone)
  • Round 3:  Cone 1 to  Cone 2 to Cone 3 to Cone 4 and do motion exercises back (stopping for body exercise at each cone)
  • Round 4:  Cone 1 to  Cone 2 to Cone 3 to Cone 4 to Cone 5 and do motion exercises back (stopping for body exercise at each cone)

PAX split into two directions (Left and Right)  Cones were as follows:

  • Right Side:
    • Cone 1:  5 Burpee
    • Cone 2:  Mountain Climbers x 20 – Motion was Run
    • Cone 3:  American Hammers x 20 – Motion was bear crawl
    • Cone 4:  Merkins x 20 – motion was Partner 1 wheel barrow
    • Cone 5:  Plank Jacks x 20 – motion was Partner 2 wheel barrow
  • Left Side:
    • Cone 1:  5 Burpee
    • Cone 2:  Sumo Squats x 20 – Motion was Run
    • Cone 3:  Plank Punches x 20 – Motion was bear crawl
    • Cone 4:  Hello Dollys x 20 – motion was Partner 2 wheel barrow
    • Cone 5:  Carolina Dry Docks x 20 – motion was Partner 1 wheel barrow

Run back for some Mary

  • Low Slow Flutter x 20 IC
  • Protractor
  • LBC x 20 IC
  • Plank around the horn for a 5 Count by all

Naked Moleskin

Announcements – the Crawl in rain or shine.  Welcome FNG Vanilla – you killed it for your first workout – nice job.  Prayer request for Yosef for a job interview today – good luck brother.  Prayers for Darby’s wife with the many pains of pregnancy.  Unspoken prayers lifted up.

Always a pleasure to lead – shout out to Old Bay from Fort Mill for the beat down inspiration.  It would have made you guys proud.  The lower hill was literally 7 flights of stairs.  Aye

Iron Sharpens Iron men

Deadbolt

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