The Crick set a new attendance record of 21 PAX this beautiful and chilly morning! Thank you to all the men who didn’t fartsack this morning. YHC and a few other nobles were still feeling the lactic-acid effects of Quickhatch “ruck-friendly” pre-Crick workout, sponsored by Mr. Slate. But the sun was starting to rise and so it was time to get busy.
Run around the track to our warm up circle.
Warm Ups:
- Ventura’s Up and Downs- 1 min. heart rate accelerator
- Side shuffle hops x 25
- Good mornings x 15
- Wind mill x 15
- Sir Fazio arm circles w/overhead clappers x 30
- Flash Gordons (open stance forward squat, touch the ground, then jump 180 degrees to start off with other leg)
- Merkins x25
- Jumping Hillbillies x10
The Thang:
Rock Circle of Pain. Ran to the rock pit to grab our favorite ego (heavy) rock. Formed a big circle in the parking lot, each PAX holding his ego rock in front of him. After each set, we rotated to the left to pick up someone else’s ego.
- Clean and jerk w/overhead press x15
- Curls x15
- Squats x15
- Tricep Extensions x15
- Bent Rows x15
- Lunge walk in a circle holding our ego like a baby x15
- Rock merkins (Partner up- Partner 1 places ego on partner 2’s back for 15 reps of weighted rock merkins. Flapjack)
- Flutter kicks w/rock in the air x 15
- Front lateral rock raises x15
- LBC’s w/rock in the air x15
After 10 successful rounds of heavy lifting without anyone dropping their ego, it was time to do it again. Repeato, except we downgraded to 10 reps of each exercise.
YHC then turned it over to 3 Doors Down for some Run-action to finish off any remaining muscle fiber that we had left.
- Ran over to the long wall for some extended balls to the wall. 5 count all the way down.
- Ran to the hill. Everyone planked a tunnel up the hill and each PAX Army crawled up the hill to the beginning of the line.
- Parking Lot:
- Divided into 2 groups. Paint the lines in full reverse with star jumps
- Normal Paint the lines with merkins
- Ran to the basket ball court and partner up.
- Partner one run runs the short track while partner two does never-ending nipplers.
- Partner one run runs the short track while partner two does Squats.
Mary
- Peoples choice x4
- Freddy Mercury x15
- American hammer x20
We finished up and formed COT to discuss upcoming events and prayer requests.
3 Doors Down took us out in prayer.
