- QIC: Royale
- When: 04/22/2019
- Pax: Chop Block, Iced-T, O'Reilly, Royale, Speed Handle, Two Ferns, Whitesnake
- Posted In: Crows Nest
I’m very ready to be done with the cold. Another day below 50 degrees, but we warmed up pretty fast. At 5:15 we had 7 guys ready to start their week right. Disclaimer and GO!
Dynamic warm-up going behind the school
High Knees – Butt kickers – Side shuffles –>
I heard one of the PAX behind me say, “watch…next will be Toy Soldiers…”
Sounds like I’m being too predictable! But I like toy soldiers, so we did them anyway…
COP
SSHs – Abe Vagotas – Daisy Pickers – CDDs – Merkins – Mountain Climbers – Broga – Crunchy frogs
Headed over to the loading dock, one of my favorite spaces at the Crows Nest. If you haven’t been here, this AO has so many options, you can do almost anything! A Giant Hill, playground pull ups, rocks for weights, the loading dock…
Today would be filled with Ladders…
Ladder 1 = 10 down 1 up
11s with Derkins & Crunchy Frogs
10 derkins on the curb run to the loading dock overhang, jump up and do 1 crunchy frog
Ladder 2 = 10 up 1 down
Ran over to the brick “round table”
10 Step Ups each leg –> 1 Big boy sit up
Apache 10 count from Speed Handle (thanks for sharing)
Ladder 3 = 6 up 1 down
Over to the playground
6 pull ups –> 1 Deep Squat
Next was a new one for me Indian Merkin Bear Crawl?
Line up in plank head to toe
Last PAX bear crawl to the front while rest of the line does merkins
We made it two rotations before we almost crashed to our faces… my arms definitely did not want to work on the 2nd bear crawl!
Apache 10 count from Whitesnake (thanks for sharing)
Mosey to COT at the front of the school. 6am sharp!
Announcements
Savage Race 5/18 Cannoli Run same day, lots of other great things
Prayers
For Flux’s son Evan as he gets some testing down today. Safe Travels. Celebration of Jesus and his resurrection! The Baptism of Two Ferns Sunday and his son Hound!
An Honor to Lead
~Royale