Gladiator, blocks and lots of PAX


Mosey a bit and do some warmarama

Go find the blocks.  

find a partner

P1 Farmer carry about 50 yards total

 

 

P2 does 15 burpees

flapjack

Sprint a bit

Merkin time – 

6 merkins, bear crawl to next parking lot spot

6 merkins, bear crawl, etc etc to about 30 merkins

run back to blocks

REPEATO

except this time we used the blocks for merkins.  10 merkins, bear crawl to your block, 10 incline merkins, bear crawl over block, 10 decline merkins, bear crawl forward to 10 regular merkins.

 

Run back to blocks and farmer carry blocks another 50 yards

Merkins again (same as above)

Run around the parking lot (quickly!)

 

P1 does 10 pull ups

P2 does 10 squat to press

everyone does 20 merkins

Sprint around the lot

Repeat x 3

 

Get by the hill in the parking lot

 

start at top of hill

15 jump squats

Sprint to bottom of hill

15 mountain climbers and 15 dips

Sprint up

15 jump squats

sprint down

20 mountain climbers and 20 dips

Back up the hill

20 jump squats

Sprint down the hill

10 merkins, 10 dips, 10 merkins, 10 dips, 10 merkins 10 dips

Sprint up hill

25 jump  squats

Sprint down

40 dips and 40  mountain climbers

Get up to the top of hill and slow mosey a bit

Suicide finisher

4 spots to run to increasing in length

Run to first spot and do 1 burpee

run back and do 1 burpee

increase distance and number of burpees by 1 till you get to 4

Recover Recover

Moleskin:

  • Thanks Travolta for opportunity to Q the Gladiator, great AO
  • Thanks to a big PAX for showing up.  It threw me a little as i assumed i could get each PAX to have 2 blocks, but with 17 PAX, had to audible a little
  • Heard some comments about this not being a good work out if you are over 200#'s or if nursing a rotator cuff…sorry about that!
  • Kudos to those runners to and from the workout from Macauley.  Tried to make them pay for that decision
  • Lots of guys i don't normally see, i need to change my schedule a little and get to know more of the PAX
  • Volunteers needed for the race this weekend.  I still say i'm runnning it, but haven't signed up.  #commitmentissues

Till next time,

Bam Bam