Smoke this!

  • When:08/03/2013
  • QIC: Run Stopper
  • The PAX: LOST recording on lost phone!


Smoke this!

14 hardcore Pax assembled in the gloom for a goruk type #rockbeatdown

Cot

  • Mirkens x20
  • 10 Burpees
  • SSH x20
  • 9 Burpees
  • LBCs x20
  • 8 Burpees
  • Squats x20
  • 7 Burpees
  • Maktar N’jai x20
  • 6 Burpees
  • Mountain climbers x20
  • 5 Burpees
  • Star Jack’s x20
  • 4 burpees
  • Russian twist x20
  • 3 burpees
  • Diamond mirkens x15
  • 2 burpees
  • Carolina dry dock x20
  • 1 burpee

Partner up – chase me if you canPartner 1 run

  • Set #1
  • Partner 1 run
  • Partner 2 – 10 mirkens, chase partner 2 tag repeat
  • Plank up
  • Set #2
  •  repeat – 10 LBCs
  • Plank up
  • Set #3
  • Repeat – 10 squats
  • Plank up
  • Set #4
  • Repeat – 10 flutters
  • Plank up
  • Set #5
  • Repeat – 10 Dive bombers
  • Plank up

 

Mosey to pavilion

Three sets of below:

  • Step Ups x20 (10 each leg)
  • Dips x20
  • Balls to WALL – Hand Walk 25 ft.

Kitty Litter

  • Crab Walk to end and back 
  • Bear Crawl to end and back
  • Wounded Bear (right leg up to end, left leg up on return)
  • Wheel Barrow with partner flapjack
  • Belly Crawl to end and back

SMOKE!

So today was a tribute to our boys in the GoRuck Challenge.  My goal was to keep up the intensity and challenge the PAX. Hope everyone enjoyed it as much as i did!

 

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Hops
10 years ago

Painful tribute brother . Great stuff. The COP was brutal – I was struggling from the get-go.
Pax: Runstopper, Salt Lick, Hammer, Tadpole, Tryon, Skywalker, Smash, Wolfman, Duff, Fletch, Hops, Gummy, two more – sound off below

Skywalker
Skywalker
10 years ago

The Shore was there. And glad to see him back out. But I wasn’t glad to see RunStopper leading. He’s like a short stick of dynamite. It might not look like much, but you don’t want want to be around it when it goes off!

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