With the #BRR boys out of town to do their thing, the rest of us gathered at Crabtree for another edition of Flood Zone. 32 Pax were gathered and ready to rock and roll.

Extra Credit

Give the disclaimer, and mosey over brick wall alongside Edwards Mill, mall cop watching and all. 4-count Derkins x 20, Extremely High Alt. L/R step-ups x 10, Dips x 20, and Monkey Humpers x 15.

Mosey to Sears parking lot for paint the lines w/ burpees, then Plank-o-rama.

Mosey back to the brick wall for 4-count Derkins x 20, Extremely High Alt. L/R step-ups x 10, Dips x 20, and Monkey Humpers x 15.

Head back to pick up everyone else for…

The Main Event

Give the disclaimer and off we go, a lot of work to be done this morning. Let’s do this!


  • SSH x 30
  • Mountain Climbers x 30
  • Imperial Walkers x 20
  • Sir Fazio Arm Circles x 5, Reverse x 5


Pax partner up. Wheelbarrows up each of the three inclines, and sprinting the flats. Upon reaching the top level, run to top of stairs for 50 hand-release Mericans as a team (that’s 25 each for those scoring at home). Back down the steps, and repeat entire circuit, including the 50 hand-release Mericans. Back down the steps, and run laps up and down the first incline until all Pax are done. Constant movement. LBC’s x 20 after last Pax finishes.


Mosey over to the long ramp for 6’s (not enough time for 11’s). Start at bottom of the ramp, run to the top and complete 5 burpee star jumps, back to the bottom for 1 monkey humper. Repeat down to 1 burpee star jump and 5 monkey humpers. Plank-o-rama until all Pax are done.


  • LBC x 20
  • Rosalita x 20
  • Believe-it-or-nots x 10
  • Freddies x 20
  • Mosey back to starting point for COT


  • 9/11 stairclimb is next Thursday. 0500 sharp, carpool if possible.
  • Still room for mud run participants
  • Sign-up for the Mule
  • Good luck to our brothers in the #BRR this weekend
  • Cinderella closed it out