YHC was quite clear on Twitter that this would not be the end of the month effort to run and instead would be a beatdown with a WOD style workout. A standard was held for 4 miles to make sure that the legs got loose.
The Standard
- Jenny and Crab Legs went 5 miles, YHC went 4 Miles
- A blistering 8 min/mile for the 1st mi had YHC dropping back to preserve the legs for a brutal Q of NightRanger
Warm O'Rama
- Jaws let the team on a run to the top deck of DPK
- Jaw led SSH X15 IC
- YHC set up the gear for the workout
The Main Thang
The Following Items were performed at 45 second intervals with 22 seconds of rest, i.e. Tabata at a 2:1 ratio
- Two handed slams with the battle ropes
- Crunches
- Jump rope
- Low Flutter
- The bosu burpee which is a delicious way of not doing a burpee but worse
- 40 lb slam ball squat and slam
- 20 lbs med ball tomahawk chops
- 20 lbs slam ball squat and toss
- Skatebaord side to side planks
We also did a speed round on the 4th time through that focused on planks, supermans and shorter rest of 15 seconds.
The Nekked Man Moleskin
- Its fun watching the progress of the Pax on my little shop of horrors
- Swanson now owns the battle ropes
- The jump ropes now own Jaws but he started to get some rhythm in the last set
- Crab legs got some back cramping and toughed it out with some modifications
- Jenny bailed after the standard
- Fiddler is silent but deadly and just works through the whole workout
- We verified that Swanson is 41 multiple times
- We are questioning the public school system's ability to teach jump rope
- Its a good workout when the F3Lake Norman logo gets left on the exercise mat after your reps are done
- The sunset was beautiful while we discussed men's mental health and reaching out to kotters and FNGs
#HDHH
- Crab Legs grabbed a beer and a Taco or two
- YHC grabbed a Tito's soda and lime
- Jaws grabbed two beers
- Swanson has tacos and bailed
- Good conversations ensued on Keto and the goals of the various diets
- A central question was how to increase participation at workouts to get new blood