It was a common theme today at Olympus…”wow, the running part was like a break” – Crab Cake as the Pain Stations were in full effect and 9 Gear Heads burned up some plates today
SSH x 25
Goblet Squat with KB Press x 20
MTN Climbers- Jumping Over Bell in Slow Cadence x 15
Iron .5 Mile:
– Teams of 2
– P1 Indian Run Hairburners
– P1 pushes plate around track until complete exhaustion, falls over and P2 Pick up from there, P1 Sprint to P2 and flapjack until 2 laps are completed around the track
Partner Pain Stations:
– Partner Up
– P1 Pain Station Implement
– P2 Non-Stop KB Exercises
– After Timer goes off, switch. P1 Non-Stop KB Exercises, P2 Pain Station Implement
– KB Exercises: KB Swing, Snatch, High Rows, Single Arm Rows, Figure 8’s, Goblet Squat, Tricep Extensions, Bicep Curl, Single Arm Row, etc.
Station 1: Sprint 200 Meters
Station 2: Resistance Bands Laterarl Raise/Front Raise Superset
Station 3: MTN Climber of KB
Station 4: Weight Sled Pull
Station 5: Jump Rope
Station 6: Medicine Ball Squat Thrusts – Single Bounce Catch in Motion
Station 7: Bicep Curl with Dumbbells
Station 8: Soccer Ball Dribble 100 Meters Around Cone
Station 9: Rope Pull Ups
– 30 Minutes
Seal Team Sit Ups x 30
Flutter Kicks x 30
Every man gave it 100% today. YHC was really impressed with everyone today and so much so, had to take a little time after workout in COT to stress how tough Olympus is and how much we appreciate you posting with us. At the end of the week, most Pax are tired, have Saturday plans and usually stay up later with the M the night before. All recipes for most to either Fart Sack or just post at sites where they wouldn’t have to move the kind of weight we do or want to destroy their bodies in a Herculean effort on Saturday mornings. Just the fact that you show up to do what we do week in and week out is impressive. I am truly honored to have the chance to grind it out with you.
T-Claps to Fletch who was actually running with the weight sled…Byron who decided to Side-Hop the sled, Mighty Mite who never took a break or Big League Chew that when it was his turn while off the implements, did some crazy stuff that made off us look in amazement. Crab Cakes for the humor and Quote of the day, Hacker for his resilience, Night Court for his return after having a new-born #nosleeptillBrooklyn, and as always Gullah for turning it up a notch by running to the site (with a kettle bell?).
The Iron .5 mile was no joke either. One day, we’ll need to get up to a mile, but today was a great effort all around. We did the mile with 3 man teams, but today we had 2 man teams and it was much harder #norest. However, I believe we finally discovered Byron’s one and only weakness, Hairburners (team finished last and YHC just had to call him out for carrying the plate the last 100 yards #pokingthebear :).
As always, it was a real treat to be able to lead such a great group of men today.
Respectfully, The Hoff