Don’t be a Wussy

Event Date

Jul 21, 2018


Warmarama

 

We did that stuff

Warm up sprints escalating speed

The Thang:

 

Grab a block and get by top of hill that runs down drive up church (needed a little hill)

 

3 burpees jumping over blocks separated  

Run down the hill to the St. Mark signs

10  quarter turn jump squats

Return

 

6 burpees jumping over blocks

Run next stop

15 quarter turn jump squats

Return

 

Continue 5 rounds increasing 3 burpees over blocks and by 30 jump squats.

(YHC was good with stopping at 9 burpees, Bunyan commented, "Don't be (W)ussy" so we pressed on 

That continued  until 15 burpees over the block and 30 jump squats

 

Each round we added in some sprint work up and down the short hill to keep the heart rate up!

 

Grab your block

  • suicides to get your block to near the pull up bars
  • carry your block to the next island
  • sprint back
  • go get block and carry block to next island
  • etc till block gets to pull up bars

 

20 curls to overhead press

20 bent over rows

Merkins – slow and low (Declines and Inclines)

Run 50 yards to the pull up bars

Pull Ups – dead hang as many as you can

Run a lap

Repeat x 3

Line up

Bear crawl 3 parking spots

Hold it

Mountain climbers x 20

Repeat for 21 spaces stopping every 3 for climbers

i think we stopped halfway to do some Big Baby Crunches

Go get the blocks and get them back

Low Flutters

Recover Recover

Moleskin:

  • I will be the first to admit that after a double down on Friday, i was not excited about a 7 am workout for an hour…however, the PAX were eager for a beatdown, so the motivation was quick to get me going.  Thanks!
  • F3 Dads was going on as well and I'm going to assume that most of the typical Jungle PAX were there instead of enjoying our workout! 🙂
  • The overall tagline for the day was, "Don't be a (W)ussy" which made for good laughter and most likely a tougher workout than I even expected
  • Great push by all in a great sweatfest.

till next time