The Murph Grand-Prix

When: 08/01/17
Where: Hill City
QIC: Ohms
The PAX: Prosciutto, Rainman, Angus, Mr. Clean, Banjo, Mudslide, Delta, Laces Out

Conditions: Clear Skies, 85 def F

Excellent turnout this AM at 0530. YHC woke up feeling great this morning…had a great night’s sleep with no morning drowsiness present. Started his morning off with a banana and a short drive to Hill City to get the day started off in good way through a good Old Fashioned Beatdown. Upon arrival, the PAX had shown up early and were waiting under the Love Shack prepared for some morning fun. The shovel flag was planted, the disclaimer was given, and the workout began.
WARMUP

YHC wanted to spread out the Leadership Roll so I let everyone have a little bit of the Q action. We went around the circle letting each PAX come up with an exercise.

– SSH x 10 IC (Ohms)
– Imperial Walkers x 10 IC (Banjo)
– Slow Merkins x 10 IC (Prosciutto)
– Squat x 10 IC (Rainman)
– Plank Jacks x 10 IC (Mudslide)
– Ass Kickers x 10 IC (Mr. Clean)
– High Knees x 10 IC (Angus)
– Mountain Climbers x 10 IC (Delta)
– SSH x 20 IC (Laces Out)

THE THANG

Circuit #1 (Round 1 – Mt. Midoriyama Grand Prix)

Start out in front of Mt. Midoriyama

Step 1: Run a lap around Mt. Midoriyama (0.2 miles)
Step 2: Bear Crawl 15 yards
Step 3: Lunge 15 Yards
Step 4: Run to the top of Mt. Midoriyama and then back to bottom
Step 5: Perform 25 Merkins

Rinse and Repeat all Steps x 4

Circuit #2 (Round 2 – The Stairway to Heaven Grand Prix)

Start out in front of Concrete Stairway (Where the Swamp Thing lives)

Step 1: Run a lap around Mt. Midoriyama (0.2 miles)
Step 2: Duck Walk 15 yards
Step 3: Karaoke 15 Yards
Step 4: Run to the bottom of the stairway and then box jump up to the top
Step 5: Perform 50 Dips

Rinse and Repeat all Steps x 4
MARY

YHC decided to continue with the spreading out of the Leadership Roll so we went around the circle letting each PAX come up with an ab exercise.

– LBC x 10 IC (Ohms)
– Hello Dolly x 10 IC (Banjo)
– American Hammers x 10 IC (Laces Out)
– WWII Sit-Ups x 10 OYO (Rainman)
– Rosalita x 10 IC (Mudslide)
– Freddie Mercury x 10 IC (Mr. Clean)
– Crunchy Frog x 10 IC (Angus)
– Pickle Pounders x 10 IC (Delta)
– Point & Hold (Prosciutto)

COT – Count-Off, Name-O-Rama, Shout-Outs, Prayer Requests

QUOTE – “Leaders aren’t born they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.“ – Vince Lombardi –