Hills, Blocks, and the Track

Event Date

Jul 18, 2016


Thankful for Nordberg coming out today, otherwise it would have been a sad clown workout.  Didn't deviate much from the original plan, which was to use the hills and cinder blocks for a sweat fest.  Here is what went down today at The Vanquisher.

0500:  Solo-sad-clown-not-very-motivated #RunStandard

0530:  Mosey around the school, mixing in high knees, butt kickers, long striders, and Quadraphilia.

Quick disclaimer.

WARM-O-RAMA:

  • SSH x 15 IC
  • IST x 15 IC
  • Soybean farmers x 15 IC
  • Slow Deep Squats x 15 IC
  • Arm Circles

The Thing:

Mosey to the hill for some fun.

  • Crawl Bear up
  • 10 burpees
  • Plank walk down, with 3 Mericans on the way down
  • LBCs x 25 OYO
  • Repeato with 8 burpees and 20 LBCs.
  • Repeato with 6 burpees and 15 LBCs.
  • Repeato with 4 burpees and 10 LBCs.
  • Repeato with 2 burpees and 5 LBCs.

Mosey to the cinder block pile and take 1.

  • Take ONE step, Block-Squat-to-Press x 20 yards to the first hoop
  • Block Mericans x 5 IC
  • Repeato above 2
  • Reverse direction and bear crawl and push rock back to start
  • Recovery lap around school and return to blocks
  • Skull crushers x 10 IC
  • Overhead press x 10 IC
  • Curls x 10 IC

Zamporini carry rocks back to pile.

Run a speedy lap around the painted track in the back of the school.

Then another lap with lunge walks on the curves, Quadraphilia on the straights. 

Mosey to the benches.

  • Dips on benches x 10 IC
  • Decline Mericans x 8 IC
  • 20 jump squats OYO
  • Slow Deep squats x 25 IC

Mosey to the front of the school for Mary.

MARY

  • Plank…uh, too many ants.  Move over about 20 feet.
  • Plank, Right Arm Up, Left Arm Up, JLOs x 15 IC.

Recover, recover.  Distance was ~1.42 miles according to my Garmin.

Moleskin:

  1. No complaints or BS calls !  Strong work Nordberg.
  2. Nordberg's VQ will be July 27th at Mad Scientist, please support him.
  3. Thank you El Chapo for the opportunity to lead here.