Murdermudrunhorn

Murdermudrunhorn

15 men showed up this morning to push limits and experience one of the many pains from the mudrun

The Thang
20 Imperial Walkers IC
20 SSH IC
20 Squats IC
20 Mountain Climbers – wait, that didn’t happen because I temporarily couldn’t remember the name to tell the pax

Mosey to the bottom of the Murderhorn
plank and yell and Chipotle for his plankange (arse in)
Instruct pax we are going up the ‘horn once and leave it out there.
Mic check was already at the top before instructions were done (smokeboots)
Wait at top and plank for six (various movements)
Mosey to behind Theater

Mudrun up-and-over simulation
For YHC one of the hardest things is mustering the strength over the dirt mounds that are scattered about the mud run course.
Use the hill behind the theater as a looped course:

• Up/Down twice
• run flat
• Up/Down twice
• Up stairs behind hill to road
• Perform exercise at each sidewalk lamp along Elm
  • 10 merkins
  • 20 LBC
  • 10 burpees
  • 10 American Hammers (aka russian twists mic check, mmm-k)
• plank for six
• Repeat with increase in reps to 20 on called excercise

Those hills! Those Hills – far worse than mudrun, but you get the idea. Strong work everyone

Dips, Step-Ups and Derkins
Mosey to Firebirds
20 Dips IC
20 Step Ups (10/each) OYO
20 Derkins
Repeat – YHC was struggling on this set of dips thanks to Bounty Hunter’s brutal beatdown yesterday at Bagpipe.  Almost called it a 15 on second round.

Mary
Mosey to start we have 5ish minutes
Starting position move is 6 inches for all excercises
20 Dolly IC
20 Fluttah IC
20 Rosalita IC
30 LBC IC
20 Bicycles IC (Speed up toward end to reach 615, blew it, 10s)

Thine Only Moleskine
Thanks to everyone. This was YHC’s 3rd year anniversary date. I moved Fire Hazard a week early and bumped Goonie as well, sort-of. Tried to keep us moving today and the PAX followed. Great crowd.

Mic Check on the unbelievable push up the hill. Someone get that guy a watch. I think he owned it today.

Here is the workout from today. You can see the Hill Loop for mudrun training we did.
https://www.strava.com/activities/506778591

Thanks to squid for always having just the right words to take us out.

Announcements
Sign up for mudrun, Fire Hazard keeping a list of free-agents.
Join F3SOB on slack. Send @trentjones a shout-out on twitter if interested