All PAX showed up with all their fingers and eyebrows, and ready for more explosions. So we focused on explosive movements at today's FKT. Here's how it went down.
Auto, Frodo, and Mr. Holland up early for the standard. Scrappy, CB, Enron, and YHC roll up on time. Let's Go!
- Run to Devonshire, coming hot out of the gate. 10X explosive high knees IC. 10X jump tuck burpees. EXPLODE into that jump tuck. Time to move!
- Run to the Birkdale clubhouse pull up bars. 5X jump tuck burpees, 10X pull ups, 5 X jump tuck burpees. 10X high knees IC. Let go!
- Continue down Devonshire to the far end of the bridge. 5X jump tuck burpees, 10X hand release Merkins….but release at the top. Yup, explode out of that push up and bring your hands up off the ground. 5X jump tuck burpees. 10X high knees in cadence.
- Run to the top of Knox hill. 5X jump tuck burpees, 10X bonnie blairs, 5X jump tuck burpees, 10X high knees IC.
- Run down Knox hill. "Oh, you stole this route from CB's FKT Q a few weeks ago." Ok, better make it different. 5X jump tuck burpees. RUN BACK UP KNOX!
- At the top of Knox hill, 5X jump tuck burpees, 10X jump squats.
- Run back to the pull up bars. 5X jump tuck burpees, 10X pull ups, 5 X jump tuck burpees. 10X high knees IC. Let go!
- Running short on time. Time to go home. Go get it!
Totals: At least 4 miles (4.5mi if you picked up the six), 190 explosive movements, including 60 jump tuck burpees.
Moleskin
- Tough workout. Great, great work by all.
- Auto said he was tapering for the Bear. You know he's a psychopath when this is his idea of tapering.
- Frodo leading the way….again. I tried and failed to catch him at the end.
- CB is looking yoked, but the freak of nature can still run.
- Enron was NOT on fresh legs (7.4mi with chair pushing on Sunday, Rodeo beatdown on Monday) and he still crushed it!
- Scrappy got impatient when I nearly got suckered into Auto's mumble chatter. Thanks for keeping me on track and the tempo high!
- Mr. Holland quietly crushing every workout I've seen him at. So glad to have met this guy just a couple months ago.
- Thank you Frodo for the opportunity to lead these men. Assistant to the MQ Don Ho was sorely missed.