The Taper Effect

The Taper Effect

The shovel flag was planted as 31 pax (with 3 FNG’s) ventured out into the gloom and worked out at Death Valley.

Grab the shovel flag and little baby jog to the track, ½ lap around the track, then circle up on the football field.


  • SSH x 30
  • IW x 30
  • Slow Squat x 20
  • 1 legged burpees x 10 each leg
  • Merkins x 10 (hold it)
  • Walking plank – CW
  • Merkins with shoulder tap x 10
  • Walking plank – CCW

The Starfish:

  • Flag planted at midfield, run to corner 1 to perform exercise, then back to center for exercise, then corner 2…
  • At the corners:  Flutters x 50 (100 for those who insisted on counting each leg movement)
  • At Old Glory:  LBC’s x 20
  • Total counts:  200 (or 400 ind. leg count) flutters and 80 LBC’s


Little bit of Mary:

  • Dolly x 25
  • Cumberland County Viaduct (CCV) x 12 each side

Mosey over to the baseball field area for circuit work:

  • Supine pull-ups x 15
  • Wide-arm merkins x 15
  • Heels to Heaven x 15
  • 3 sets

More plank-o-rama

Jog around the behind the outfield fence over to concession area.

  • People’s chair
  • Wall plank
  • Wall mountain climbers x 10 (IC)
  • Rinse and repeat

Grab the flag and head to a grassy area for COT.

Before COT, 10 burpees on your own.  After all, we had a minute to fill.


  • I must come clean.  YHC concentrated on abs a lot today as my attempt of a taper for the Go Ruck Challenge on Friday night.
  • YHC heard lots of chatter and giggling during the SSH/IW portion of COP.  Nothing like a few 1 legged burpees to fix that.
  • The barking spiders were out in full force during the flutters and LBC’s.  Seriously, guys??  What did you eat last night?
  • Stone Cold is still out of balance since we did right hand high one more time than left hand high in plank-o-rama.  Can’t you imagine him doing left hand high at the office today to find that balance?
  • Welcome to the 3 FNG’s this morning.  Good work, hope to see you back out soon.
  • Thanks for coming out to Death Valley…it’s always an honor to lead such a strong group.


  • HDHH tonight – 6 pm at Vintner Wine Market and possibly The Lodge (check twitter this afternoon).
  • The Ascent workout has a new permanent home at Old Providence Elementary.  New location effective this Saturday, 8/3 at 0700 hours. 
  • Check out the Compass (3rd F) workout Friday mornings at 0630 at Arboretun Chick-fil-a.  This week’s study will be chapter 2 of The Resolution for Men.

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