A little last minute mud run prep

A little last minute mud run prep

6 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little last minute mud run preparation in the rain. Here’s what we did:

The Thang:

COP – SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15

We headed over to the bull ring for some mud run training.

Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.

1. Burpees X 10, Merkins X 15, Detour down the stairs line up at the wall for wall climbs X 10, mosey back on the bull ring.
2. Burpees X 10, Squats x 15, sprint ¼ of a lap
3. Burpees X 10, Diamond Merkins X 10, bar crawl towards next pain station Sprint the rest of the way
4. Burpees X 10, Ski Planks X 15, sprint ¼ of a lap

Repeat the loop around the bull ring again and head over to the short wall next to Locke ness

Short Wall work – Dips X 20, Durkins X 15, LBC X 20, Dollies X 20, Heels to Heaven X 20, Dips X 20,

COT

Moleskin:

SOBs must be taping for the big mud run this weekend or their scared of a little rain. Either way, we had 6 great guys working hard at Bagpipe this morning. Not sure what it is about the workout this morning because YHC is smoked. It might be the excitement for the big race this weekend or just the humidity.

As always, it was a pleasure leading the men in The Gloom.

Announcements:

Convergences – The Brave is converging with Centurion

Pay for the Bus and Sundries ASAP – http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/

Bus to the Mud run will leave South Charlotte Middle School at 5:30am on Saturday morning. Don’t be late.