Variety Is The Spice of Life

Variety Is The Spice of Life

13 PAX posted for a fast-paced, wet, 45 minutes of pain.

The thang:

Short mosey to rock pile.  Choose a rock.  Mosey to parking lot for COP.

COP

  • SSHx30 (cad)
  • Mountain climber x30 (cad)
  • Double press double jump burpees: 10 OYO
  • Merkinx15 (cad)
  • 15 bicep curls
  • 15 tricep extensions

Mosey to hill by soccer fields, drop rocks at top

Triple Nickel:

  • Start at bottom of hill with 5 Carolina Dry Docks
  • Run to top of hill
  • 5 Double press double jump burpees (1 rep)
  • 5 reps for Triple Nickel (plank at top after burpees)

Get rocks, short mosey to pavilion

15 curls/15 shoulder press

Find a bench

  • 15 jump-ups
  • 15 dips
  • 15 derkin
  • 15 curls/15 shoulder press
  • Repeato

Plank: RAH/RLH/LAH/LLH/6 inches (Two 10 counts)/Regular/5 merkin

20 bicep curls

Mosey to long parking

Down-back

alternate exercises between islands: Bear Crawl/Burpee Broad Jump(Plank at far end to wait for PAX)

Back to start with same exercises (approx 200 yards each way)

15 bicep curls

15 skull crushers

Partner-up

Down-back with partner: start with partner merkins to 6.  Run to far end.  Partner merkins to 6.  Run to start end.

20 bicep curls/20 overhead presses

Mosey toward rock pile

Stop for 20 squats prior to bringing rocks home

 

Tabata:

60 seconds LBC/20 seconds rest/60 seconds Burpees/20 rest/60 seconds LBC

45 seconds of Burpees to shut it down

 

Moleskin:

It was a nice morning with the light rain and moderate temperatures.  Quiet in the pre-workout circle.  Radar, who completed 3 mile pre-run with Purple Haze, lightened the mood and got the PAX laughing.   Next came the pain.  YHC’s focus was to keep the group moving.  We covered approximately 2 miles total.  The Triple Nickel got the heart rate up and the pavilion work kept it there.  The 400 yards of rotating Bear Crawl/Burpee Broad Jump was pure pain.  YHC was going to audible a mosey back to the start when Radar firmly requested a repeato for the return to start.  Great work by all PAX to complete this.  YHC was feeling smoked.  Directly into the partner merkin down/backs just kept the party going.  Finished strong with tabata.  YHC took us out in BOM.  Referenced 2 Timothy 1:7—For God did not give us a spirit of timidity, but one of power, of love, and of self-discipline.

Very strong work out there today by all PAX.  Honored to lead this group and hope to do so again.  T-claps to Madame Tussaud for repeated posts since first post a few weeks back and to Soul Glow for wearing a Swimming and Diving shirt in YHC’s honor.  Did I hear Young Love hard commit for Go Ruck?  Aye.

 

Announcements:

•Blue Ridge Relays.  Contact Baracus if interested.  Trying to fill 4th team.

•Go Ruck needs a few more PAX.  See website for details.  Dora is contact.

•Mud Run Time Trial: 02/15/2014.   Outland at Sun Valley HS.  Look for preblast for more info.

About the author

Baracus author

Subscribe
Notify of
3 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Mermaid
Admin
10 years ago

Thanks for cleaning up the BB and posting Baracus

Purple Haze
10 years ago

Double press double jump burpees…because regular burpees aren’t hard enough? And the bear crawl/burpee broad jump combo across the parking lot was absolutely awful. Was hopeful for that audible on the way back…disheartening when you called for repeato.

Mermaid, strong Q brother! The pain from this one will stick with me for a few days.

3
0
Would love your thoughts, please comment.x
()
x