The Brave – Friction Creates Warmth

The Brave – Friction Creates Warmth

With the temps hovering around 10 degrees this morning, what better time to max out the misery index by introducing hairburners to The Brave!

The Thang:

Run to closest parking deck for warmup: run to the top and on the way down, 20 SSH and 15 IW at level 3, 15 merkins and 20 squats at level 2, 20 mountain climbers and 10 burpees at level 1.  Continue down to the basement.

Set one: “People’s Monkey Balls to the Wall.” (Stole the name from Bratwurst… Dromedary favorite) 30 seconds of people’s chair, 30 sec of donkey kicks, 30 sec of balls to the wall.  Repeat 3X then run to the top of the deck and back.

Set two: Divide the length of the basement into thirds. 1/3 = lunge walk, 1/3 bear crawl, 1/3 broad jumps.  Down and back.

Run ~1 mile to parking lot for hairburners.  Partner up.  P1 run up and down the side hill 5x.  P2 does hairburners across parking lot (note: nice slope on the parking lot as well). Flap jack.  Rinse and repeat.

Run back to launch point and finish up with alternating burpees and Mary until time expires.

Moleskine:

At The Brave, we’re always looking for ways to make running harder.  One of the best ways to improve your time in a mud run is to practice coming out of a tough pain station or obstacle, and continuing to run at a good tempo.  The sets we did in the parking garage were tough, and as we all know, hairburners are as bad as it gets.  If you can keep running after stuff like that, you’re ready!

Thanks to MT for bringing the plates, stashing them and coming up with a good format.  I thought it worked well but also think we could do an entire Brave workout one day around hairburners.  Food for thought.

Announcements: Sparten Race is day after Mud Run.  Several guys looking for others to ride with.