Ragnar: The Show Must Go On

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  • Workout Date - 10/08/2016
  • Q In Charge - BOGO
  • The PAX - Clarinet, Gluten, Guard Shack, Whittle, BOGO (YHC)
  • AO -

8 from Powder Keg were headed to the Ragnar in North Carolina, so Brown Shorts asked me to take the Q and hold down the fort. 5 PAX showed up on a windy, 70-degree morning at the Keg.

Warm-up

  • Windmill – 10 IC
  • SSH – 20 IC
  • IW – 15 IC
  • Hillbilly – 15 IC
  • Mountain Climbers – 20 IC
  • Crab Cakes – 20 IC

Mosey to the middle set of stairs in the parking lot for B.L.I.M.P.S.

  • B – 5 Burpees

Joe Hendricks up the stairs. Run back around the parking lot to the bottom of the 2nd set of stairs.

  • B – 5 Burpees
  • L – 10 Lunges (DC)

Joe and Run.

  • B – 5 Burpees
  • L – 10 Lunges (DC)
  • I – 15 Imperial Walkers (DC)

Joe/Run

  • B – 5 Burpees
  • L – 10 Lunges (DC)
  • I – 15 Imperial Walkers (DC)
  • M – 20 Merkins

Joe/Run

  • B – 5 Burpees
  • L – 10 Lunges (DC)
  • I – 15 Imperial Walkers (DC)
  • M – 20 Merkins
  • P – 25 Plank Jacks

Joe/Run

  • B – 5 Burpees
  • L – 10 Lunges (DC)
  • I – 15 Imperial Walkers (DC)
  • M – 20 Merkins
  • P – 25 Plank Jacks
  • S – 30 Squats (hip crease below the knee)

Joe/Run

What goes up, must come down! On the way back down the B.L.I.M.P.S., we decided to single count the lunges and instead of the Joe/Run combo, we would do 20 SSH.

After successfully descending, we moseyed into the woods to find 3 tractor tires. We partnered off for some tire flips. Standing 20 yards apart, one partner flipped the tire while the other partner exercised. When the tire reached the 2nd partner, they flap jacked. Each partner flipped the tire for 5 lengths.

Exercises included:

  • Squats
  • Lunges
  • Smurf Jacks
  • Butt Kickers
  • High Knees

Mosey back to the flag.

Mary

  • Flutters – 20 IC
  • Sweat Angels – 10 IC

COT

Announcements

  • HYCO 5k – 10/22 – Anderson Civic Center
  • Hope Relay – 11/12 – Kroc Center, Greenville
  • Irreverent Warriors Silkies Hike – 22k Hike – 11/19 – McPherson Park, Greenville

Prayer Requests

  • Everyone on the coast affected by Hurricane Matthew
  • Gluten’s son-in-law’s sister. She is in pre-term labor in Florida.
  • Padre’s knee
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