Assault on DMZ: recover Shovel-Flag for COT

Assault on DMZ: recover Shovel-Flag for COT

The Thang…

05:31 Pax mosey into park; at bridge: bear-crawl over and up and around playground. (40 yards) ===   Pax mosey to athletic field.

05:32 Backwards run to endline; plank(s); mountain climbers x 14

===   Run to end-line and backwards run back; plank(s); imperial walkers x 14

===   Run to end-line and backwards run back; plank(s);mountain climbers x 14

05:36 Pax mosey into wooded low area. Pax plank in a row at bottom of small hill.

===   Bear-crawl up hill; merkins x 7; bear-crawl down.

===   Pax rotate 180deg; backwards bear-crawl up hill; merkins x 7; bear-crawl down.

===   Pax rotate 90deg; sideways bear-crawl up hill; merkins x 7; bear-crawl down.

===   Pax rotate 180deg; sideways bear-crawl up hill; merkins x 7; bear-crawl down.

05:45 Mosey to field endline; partner carry half way/switch. Plank.

===   Mosey to BasketBall court

===   Mary: low flutter x 21; LBC x 12; high flutter x 21; 6-inches.

===   Pax on baseline; partner wheelbarrow full court/ switch/ full court back  X 2

===   Partner carry full court/ switch/ partner carry full court. X 2 ; Plank

=== Dips x 12; Decline merkins x 10; Dips x 10; Decline merkins x 8 (two sets)

06:00 Mosey toward baseball field: Spot shovel-flag; bear-crawl to shovel-flag n touch flag.

===   Circle shovel-flag in plank position; Peter-Parker x 7; plank walk 90deg; Merkins x 7

===   plank walk 90deg; imperial walkers x 7; plank walk 90deg; windmills x 7

06:08 Pax w/ shovel-flag mosey to church parking lot.

===   Indian run(leader carry flag) around church(400m).

06:12 Mary: imperial walkers x 21; heels high(touch toes) x 21; low-flutter x 21

===   Indian run(leader carry flag) around church(400m).

06:16 COT

Naked Moleskin…

Perfect weather for a DMZ workout: 51 degrees and moderate to heavy rain showers.  Add an FNG to the mix and here we go!  How about a muddy 40 yard bear-crawl to start? Sure!  Then, pax hustled on over to the athletic field and dove into the ‘backwards run/sprint back’ portion of the workout.  It didn’t take long to realize the difficulty calling cadence when your sucking maximum air in the driving rain…stand up and breath!

Where is my FNG? Here he comes…he is in the suck!   Follow me boys…we entered the woods on the backside of the pitch-dark park.  Pax planked in a row along a low lying area…next exercise..bear-crawl up a 10’ x 50deg embankment! Dont forget merkins at the top, bear-crawl back down and hold it!  Rinse and repeat X 4…did I mention the heavy-steady rain?

Where is my FNG? Oh, he’s on one knee…hang in there bro!  We’re in the DMZ; time for partner carry and wheelbarrows…across the open field…avoid enemy fire and meet on the basketball court for some Ma-ma-mary.  On your backs boyz…low flutter feels good! Now hold it six inches…open your mouth and have a drink of water…did I mentioned the pounding rain?  More partner carries and wheelbarrows across the ball court…then line up for some ‘dips for a dip’ into ‘decline-merkins’ x 4(swampfox favorite).  Pax ‘spotted’ a planted shovel-flag on a side hill and after circling the flag, plank walks were in order.  Throw in some mountain climbers, merkins, imperial walkers and windmills(slaughter wheelhouse) to keep it real.  Where is my FNG?  Hands on his knees, some hacking, he’s OK!

Q called out 10 minutes to COT! Grab the flag boys lets take’er home after a little Indian Run..of course.  We broke out of the dark woods to a brightly lit church parking lot with shovel-flag in hand.  Where is my FNG? Dragging a$$, so we gave FNG-Caveman a break on the last Indian Run session.  How generous!