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
