23 PAX arrived at The Maul for a little mid-week downPAINment. As it was my first Q, we got to it right away… Didn’t want to run out of time for all the excitement I had planned.
Jog to parking lot in front of movie theatre for COP;
SSH x 25
Mnt. Climbers x 20
Imperial Walker x 25
Slow Squat x 15
Mosey over to Firebirds for a circuit exercise;
Decline Merkins x 15
Sit Squats x 15
Run to end of parking lot -> 10 Burpees -> Run back
Repeat Circuit 3 times.
Indian Run behind HT and Target building;
Butt Kicks to speed bump – 10 Merkins
High Knees to speed bump – 10 Merkins
Bounds to speed bump – 10 Merkins
Repeat -> Run to end of lot.
Partner #1 runs up hill and back while Partner #2 does LBCs, Flapjack until 100 reps are completed
Partner #1 runs up hill and back while Partner #2 does Carolina Dry Docks, Flapjack until 100 reps are completed
Partner #1 runs up hill and back while Partner #2 does Merkins, Flapjack until 75 reps are completed
Fartlek/Mosey back to Theatre;
Fartlek – 30 sec normal mosey pace, 10 sec stride out/sprinting pace. Continue until you reach theatre.
Mason Twist x 30
Flutter x 20
Wood Chop x 10
A little time was left so we ran a 3 team relay. After last PAX in the group completed relay Jail Break back to launch area.
A good effort needs to be given to Radar, Dora, and Honeybee for doing the 1.5mile run in (and eventually out). With GORUCK packs. Dora was under the impression that they would be shedding their packs for the workout, however he accepted the challenge hustled through it along side Radar.
Runstopper – We’re “Bounding” not skipping from speed bump to speed bump.
I have to say good hustle by all. The Maul is spread out but everyone picked it up and stuck together. You men worked hard out there.
Change of launch area for Kevlar do to a summer camp. I believe it is Chic fil a @ Arboretum. TR please correct if wrong.