Zones of Pain

Event Date

Dec 09, 2020

AO


Warm-o-rama:

  • SSH x15 (In cadence)

  • Imperial Storm Trooper x 15 (IC)

  • Windmill x 10 (IC)

The Thang:

Run to DUMC, pick up a paver and head to the top of the parking lot

The workout:

5 cones set 20 paces apart define 4 zones

Each zone included the following exercises:

  • Curls (with paver) x rep

  • Mason Twists (with paver) x rep

  • Lunge walk to the bottom end of the zone

  • WW2 sit-ups x rep

  • Merkins x rep

  • Bear crawl back to the top end or the zone

  • Squat shoulder press (w/ paver) x rep

  • Skull Crusher (w/ paver) x rep

  • Lunge walk to the bottom end of the zone (w/ paver)

Up the Ladder:

Zone 1 – 10 reps

Zone 2 – 15 reps

Zone 3 – 20 reps

Zone 4 – 25 reps

Mobility minute: downward dog, upward dog, right and left leg pigeon

Down the Ladder:

Zone 4 – 25 reps

Zone 3 – 20 reps

Zone 2 – 15 reps

Zone 1 – 10 reps

Run back to “The Green”

 

Mary:

  • W x 12 (pusher)

  • Crab walk heal touch x 11 (stump jumper

  • Freddy Mercury x 10 (heister)

  • Heals to Heaven x 10 (Bijou in spirit)

  • Low Flutter x 20 (Bullwinkle)

 

Nakedman Moleskin:

  • FNG1 = Heister

  • A terrific group of highly motivated men, full of mumblechatter killed the workout today.

  • 25 degree weather was terrific

  • Thanks to Mini Me for EH’ing me … he’s dreamy (you know the story). Be dreamy to somebody else … NOW!