10 PAX could have pulled a Cantore this AM, but instead chose to post and spit in the face of the rain…of course, the rain spit back…and so we were off for the first April edition of The Crucible. It was wet and…well…wet. Good mental prep for the Mud Run that awaits the PAX this weekend. With that in mind and no FNG’s present, we got it on.
The Thang:
Warmups: 20 SSH, 20 Imperial Walkers, 20 Mountain Climbers, 20 Ski Downs, 20 Fazio Arm Circles (10 forward, 10 backward), recover on the jog to the picnic tables (our brief respit from the rain).
10 Johnny Jump Ups (OYO); 10 Irkins (in cadence); 10 Dips (in cadence)
15 Johnny Jump Ups (OYO); 15 Irkins (in cadence); 15 Dips (in cadence)
20 Johnny Jump Ups (OYO) – audible as the PAX was breathing heavy
Walk around the corner and find a spot on the wall:
Balls to the Wall (10 counts down the line) followed by Peoples Chair (10 counts down the line)
Recover on the jog and back into the Gloom where some fresh rain awaited us. We stayed on the trail for about 100 yards and then Bear Crawled at the fork to a park bench (about 40-50 yards); Squat Hold for rest of the PAX to catch up. Resume the jog for another 150 yards – sharp left to the rock pile. Time for some Big Boy exercises.
Rock Work:
Round 1: Curls x20; Tricep Extensions x15; Shoulder Press x15; Fazio Arm Circles (10 forward; 10 reverse)
Round 2: Curls x14; Shoulder Press x14; Tricep Extensions x14; Fazio Arm Circles (7 forward; 7 reverse)
Round 3: Curls x10; Tricep Extensions x10?; Shoulder Press x10 (put rocks away)
Recover on the jog past the tennis courts and back to the parking lot
Four Corners: YHC had placed 4 orange cones around the parking lot and with 10 PAX, we split into two groups for a few rounds of wet pavement fun
ROUND 1: Cone 1 to Cone 2 (Sprint – about 60 yards); Cone 2 to Cone 3 (Bear Crawl 35-40 yards); Cone 3 to Cone 4 (Backwards Sprint); Cone 4 to Cone 1 (Crab Walk)
Group 1 started at Cone 1; Group 2 started at Cone 4 – complete all 4 as a group; Plank Hold when finished
ROUND 2: Cone 1 to Cone 2 (Karoake); Cone 2-Cone 3 (Spider Man Crawl); Cone 3-Cone 4 (Sprint); Cone 4 to Cone 1 (Gorilla) – Same groups, Plank Hold when finished
INTERMISSION: 5 Prison Cell Merkin Burpees OYO
ROUND 3: Partner Carry length of parking lot to Cones 2-3 (flapjack on the return); Sprint back as a group
ROUND 4: Lunge walk halfway; Broad Jump halfway – Turnaround and Repeat
ROUND 5: Sprint down and back; Sprint halfway, sprint back, sprint whole way, sprint back
NOTE: PAX got a brief respit for an injury timeout, after YHC checked on our brother, we went immediately to stretching to wrap up. YHC spared the PAX on Mary – we were soaked enough.
COT
Announcements: Mud Run this Saturday; 2nd F this Thursday the 10th – Ridgewood for beer tasting;
Prayers: Electrolux (knee injury); Magruber – family member battling cancer;
Zima closed us out strong in prayer
