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
Mosey to hill by soccer fields, drop rocks at top
Triple Nickel:
Get rocks, short mosey to pavilion
15 curls/15 shoulder press
Find a bench
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.
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