7 Pax made it all the way through the workout (almost 8.. we’ll get to that) on this cool but quite humid morning
The Thang
EC (Spurrier, Slate, Candlestick, YHC)
4 were present for EC but after Candlestick sprained his ankle on the run EC morphed into Quickhatch. Three men carried Candlestick for a hundred yards or so until we got smart and sent Mr Slate for his car. LBC’s, Freddie Mercuries, Flutter kicks, Jazzercise (Candlestick’s idea) while we waited for Slate to return with our chariot.
Warmup
The workout opened with a jog down the path between the lower and mid field on out to the street and loop back around to the entrance. We stopped along the way for some exercises.
- Jog backward
- Karaoke
- Reverse Karoke
- SSH x20
- Windmills x10
- Good Mornings x10
- High knees
- Butt Kickers
Relay 1
Line up on the first speed bump and do traveling burpees up the hill until the second speed bump. Plenty of moaning and complaining.
Fun on the Field
Line up on the mid field
- Round 1
- Bear crawl to first cone
- Wheelbarrow to the second
- Sprint back to base line
- Round 2
- Repeat round 1 swapping bear crawler and wheel barrower
- Round 3
- Duck walk to the first cone
- Sprint to the second
- 5 burpees
- Sprint back to the base line
- Round 4
- Bear crawl to the first cone
- 5 merkins
- Gorilla hop to the second
- 5 merkins
- Sprint back
- Round 5
- Bunny Hop to the first cone
- Gorilla hop to the second
- Sprint Back
- Round 6
- Five and dime to second cone and back (5 bunny hops, 10 Squats, 5 bunny hops, 10 squats.. etc)
Basketball court time
We mozied up to the basketball court. One pax went and did 10 body weight dips on the monkey bars while the other pax worked the basketball court.
- Lunges (touch the knee)
- Duck Walk
- Reverse Lunges (touch with knee)
- Merkins x25
- Lunges (touch the knee)
- Stretch walk (this was Spurriers brain child)
- 5 burpees for being slack while Q was doing his dips
- Crawl Bear
Build the wall
Trump is with us today so why not build the wall. We headed up to the school wall by the basketball court. All pax get in balls to the wall position scrunched on one end. Then the first pax drops down and runs to the other end of the line, jumps back into ball to the wall and yells “set”. Then the second pax drops down.. etc. Go until we are on the other end of the wall.
Rock Fun
At the conclusion of EC we had a couple minutes to spare so the ECers ran over to the rock pile and prepicked some rocks for our next activity. YHC got this from the DC GoRuck so we tried to grab rocks that were ruck weight (ie 25-30 lbs). We circled up for Bring Sally Up with our rocks. The move started in a low squat with our butts nearly on the ground and our rock at our chest. Then thrust the rock over our head while standing up. That was “UP”. Now repeat every time the song says “Bring Sally Up”. 3.5 minutes and 30 reps later we were toast.
Mary
- Homer to Marge
- Freddy Mercuries
- Scissor Kicks
- LBCs
- Boats and Canoes
- American Hammers
COT
- July 4th Convergence at the NC Art Museum on Blue Ridge Road. 7am start and will go for an hour plus.
- Prayers for a quick recovery for Candlestick.
- Prayers for Spurrier as he goes through a stressful time
- Prayers for Ventura’s sister
- Prayers for Uncle Pete
- Spurrier took us out
