Mud-Run Prep, so… Where’s the Mud???

Mud-Run Prep, so… Where’s the Mud???

13 PAX (incl 2FNGs) posted this morning’s gloom for a run through Outland’s Micro-Mini Obstacle Course for some #USMCMudrun prep.

The Thang

Mosey to Disc Golf Course for COP

• SSH x20
• IW x20
• Squats x20
• Merkins x20 and hold
• Mountain Climbers x20 and hold
• Merkins x20 and hold
• Mountain Climbers x20 and hold
• Merkins x20 and hold
• Mountain Climbers x20 and hold

Grab a rock and break into 3 groups for some circuit work.

• 10 pull-ups x10,8,6,4,2
• Mosey to next station with rock
• 10 Dips x10,8,6,4,2
• Mosey to next station with rock
• 10 Jump Squats x10,8,6,4,2
• Mosey to back to first station with rock

Head over to the Practice field for some animal crawls

• Bear crawl halfway pushing you rock
• Reverse Bear crawl the second half pushing your rock
• Crab Crawl halfway back carrying your rock
• Lunge walk second half carrying your rock

Return your rock and Grab a partner for some Mud-Run Prep

3 MoM

• LBCs x20
• BiCycle x20

Obstacle course Walkthrough

• Climb over the double pull-up bar.  Pull yourself up to the first bar and then climb over the upper bar
• Climb over the ~5ft wall
• Over and under the parallel telephone poles
• Climb over the ~6ft wall
• Balance beam walk
• High knees through the tires
• Incline sit-ups x20
• Walk across the vertical poles
• Burpees x10

Micro Mini Obstacle Run (Full Speed)

• 1^st Obstacle – Bear Crawl across soccer field
• Run to fence at high school football stadium
• 2^nd Obstacle – Over/through ~5ft fence and run to the bleachers
• 3^rd Obstacle “Tour de Stad”
  • Up/down the Home Team Bleachers and around to the other side of track
  • Up/down the Visiting Team Bleachers and back out to the edge of the Stadium
  • 4^th Obstacle -Climb over the ~ 5ft fence and back to the edge of the practice field
  • 5^th Obstacle – Partner Carry ~ 50 meters back to the obstacle course
  • 6^th Obstacle – Climb over the double pull-up bar.  Pull yourself up to the first bar, climb over the upper bar and back down other side
  • 7^th Obstacle – Climb over the ~5ft wall
  • 8^th Obstacle -Over and under the parallel telephone poles
  • 9^th Obstacle – Climb over the ~6ft wall
  • 10^th Obstacle – Balance beam walk
  • 11^th Obstacle – High knees through the tires
  • 12^th Obstacle – Incline sit-ups x20
  • 13^th Obstacle – Walk across the vertical poles
  • Burpees x10
  • Run back to Shovel Flag @ middle school Disc Golf Course

Mary Session until all PAX complete course

• Flutter Kicks AMRAP
• Dolly’s AMRAP
• Plank

COT

Moleskin:  Big League Chew brought the pain during the first half of the workout starting with the merkin/mountain climber mixer.  The animal crawls pushing/carrying our rocks had the feel of something BLC may have adopted from Go-Ruck training.  The PAX were all smoked at the end of the first half of the workout.

Second half of the pain fest moved into the Mini- Micro Obstacle Course.  One trip through the course at walking speed to get the feel for the obstacles and then it was off to the races.  The mud was missing from our mud-run training but there was plenty of water soaked grassland to ensure we all left the big green gym this am soaked and covered with enough dirt and grass to show proof that we were getting after it in the gloom.  YHC was called out for attempting to shortcut the course by going from obstacle #1, the bear crawl, straight to obstacle #6, climb over the pull-up bars in the spirit of #ifuaintcheatinuainttryin.  T-Claps to all for pushing their personal limits to get a great workout and special callout to Champagne and Milton who were out in front coming out the of the “Tour de Stad” section of the course #F3Strong.  Everyone left it all on the field today… great work.  Then it was off for some fellowship and recovery (2^nd F) at the Starbucks across the street.