With most of the Pax rolling around in the mud for the 2016 Mud Run, Sir Royale asked for a few substitute Q’s for The Deep.  Mainframe and YHC jumped at the opportunity to share and explore new grounds and Q in Lake Wylie.

Weather: 60-something and sunny

The Thang:

A lap around the carpool drive to the COP:

COP:

• Windmill x15 IC
• Imperial Walker x15 IC
• Mountain Climber x15 IC
• Peter Parker x15 IC
• Side-straddle Hops x20 IC

The first half of the workout had a focus on the pending pool/beach season and trading in the 1-pack for a 6-pack. Mosey on over to the ONLY hill on the grounds for a round of Elevens (I was excited to see this hill and quickly modified the Weinke to utilize the masterpiece. 10 LBCs up top, 1 American hammer below, repeating until you reach 10 American Hammers and 1 LBC.  The abs were starting to take shape!

Mosey back to the main parking lot for some 4 corners.  This is a LARGE parking lot that involved a good bit of running (loved it!).

• 15 LBCs
• 15 Plank Jacks
• 15 Big Boy sit-ups
• 15 Makhtar N’Diayes

10 Count and then rinse and repeat.

It was now time to turn the workout over to Mainframe, who clearly had some strange animal theme going.

10 Burping Bears (Bear crawl across basketball court, Merkin, jump while spinning around) 10 crawls (BRUTAL)

Mosey to the back of the school for some running and more beat downs:

• 25 Derkins
• Run to fire hydrant and back
• 25 Step-ups
• Run to fire hydrant and back
• 25 Dips
• Run to fire hydrant and back

Then the animal theme really took over.  6 cones magically appeared on the north end of the school yard in which we animal walked between each cone. Stopping at each cone for 20 squats.

• Bear Crawl
• Crab Walk
• Gorilla Walk
• Backwards Crab
• Backwards Bear

The clock was not advancing fast enough (time seemed to be standing still at this point in time – likely due the pain) so we used the same cones as a form of a suicide run with 10 frogger kicks at each cone, then running backwards to the first cone for 10 donkey kicks, utilizing all 6 cones.

We then moseyed back to the parking lot for some final core exercises including planking, superman planking, and various other strange positions that we will just leave unwritten.

COT:

Announcements

• Mud Run is today (thanks Short Sale)
• May 21 Fastest 5K
• May 21 Cannoli Run – be sure to sign up to support our brother Bolt
• Read the newsletter for other important announcements

Prayer Requests

• As we wrap up the monthly focus on Fatherhood, prayers for all F3 and non-F3 fathers, as we look to raise the future generation of fathers (and M’s), that God will lead us down the right path
• For the Pax playing in the mud today, that they come back uninjured and leave any viruses/illnesses at the farm
• For any injured Pax

Before calling it a day, we reviewed the learnings from the monthly theme of Fatherhood and encouraged everyone to open their minds and hearts to the theme for May which is Marriage.

Mainframe and YHC were thrilled to be able to lead the Pax at this fantastic AO and look forward to coming back to much larger crowds, and a few FNGs on non-mud run days!