VeggieTales had to make a call to the bullpen and YHC was happy to take his place on the mound. Temps in the low 50’s and the ground was wet the perfect set-up for a little Mudrun training. YHC was inspired by Cousin Eddies Q at The Station this past Tuesday. So Ed thank you for putting YHC back on the path of ground pounding beatdowns no matter how crappy the conditions. So here’s what you missed if you didn’t post.
Little Arm Circles x 20 IC
Merkins x 10 OYO
Reverse Little Arm Circles x 20 IC
Star Jumps x 10 OYO
Uncle Carls x 10 IC
American Hammers x 15 IC
SSH x 20 IC
Brupee Climbers x 5 OYO
Yes YHC Q’ed burpees, but on this burpees before you jump back to your feet add some Mountain Climbers in. We added 2 each leg then back to your feet and repeat.
Mosey over to other side of the park for The Spoke. And YHCis thinking this is the first time a spoke has been Q’ed at Copperhead. Here’s how it went. Everything OYO
Merkins x 10
Curls x 35
Merkins x 10
Goblet Squats x 35
Merkins x 10
Inch Worms x 15
Merkins x 10
Bench Press picnic tables x 15
Merkins x 10
AND ROUND 2
Merkins x 5
Curls x 15
Merkins x 5
Goblet Squats x 15
Merkins x 5
Inch Worms x 7
Merkins x 5
Bench Press picnic tables x 7
Merkins x 5
Now for a little Mudrun fun cause we all know that we do a ton of over/unders in the Mudrun so it practice time.
The Pax spread out alternating low plank and high plank. The runner jumps over the low plank and low crawls under the high plank and so on. Once the all Pax had their turn with the over/under we made a Tunnel of Love back down the hill and did a second round of both.
Mosey back to the picnic tables for
Dips x 15 IC
Cliffhanger Merkins x 10 OYO
Incline Merkins x 10 IC
Decline Merkins x 5 IC
Dips x 10 IC
Step-ups x 10 each leg
IST March about 25 yards
Mogul Jump about 25 yards
Indian Run 2 cycles back up to the bathroom
Balls to the wall hold to you can’t no more. Finishing order from longest hold to shortest. Part Time, Baby Murr, 3-Dog, YHC, and Staples. Since we were at a wall why not do a wall sit with
Overhear Press x 15 IC
Ali’s x 15 IC
Fraziers x 15 IC
Mosey back to other side of the park at the bottom of the hill that’s leads back up to the Flag. Yep you guessed it Bear Crawl back to the Flag if you could if you couldn’t get all the way in the bear crawl finish up with a lounge walk. By the way Part Time and Baby Murr made it all the way and the rest had to finish out about 15 yards in lounge walk.
Ring of Fire around the Flag
Water Fall Merkins 2 laps
Nolan Ryan x 5 right arm
Nolan Ryan x 5 left arm
And to finish it off in Honor of Mother’s Day and this one was an idea from YHC’s M it’s called the Birthing Crunch x 10 IC
And it’s done like this on your 6 and pretend like your legs are up in stirrups hold on to the back of the knees and crunch away.
Again help us welcome our newest F3 T’ville member Baby Murr. And if you are wondering why Baby Murr watch the show Impractical Jokers there is a guy on there and his name is Murr and Baby Murr is the 19 year old version. The Pax hit it hard this morning as YHC tried to get back to his ground pounding style. Part Time and 3-Dog are beast getting stronger and stronger. And another strong showing by Staples as well. Baby Murr had a very strong first post, but come on he’s 19 and weighs like 75 pounds. Towards the end of the beatdown we were heading back to start the bear crawl and YHC heard the Pax telling Baby Murr about date with Mary and his replay “Does Mary work at Bojangles” We wish Baby Murr we wish.
W.O.D.
For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. Jeremiah 29:11
Part Time led us out in prayer
News
The T’ville Mudrun team will meet at Wal-Mart and head out around 4am next Saturday. We will stop at Waffle House on highway 70 in Conover. For those Pax not going to the Mudrun you still need to post at Copperhead Saturday morning.
Always any honor BRD out!!!!!!!!
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