Simple but Deadly…debut of The Bravest

Simple but Deadly…debut of The Bravest

Aye!  7 tough pax ventured into the humidity filled gloom for a weekly dose of The Brave.  This week a new 30 minute pre workout – #TheBravest, debuted with 2 pax taking on that challenge.  By the end, all the pax were soaked in sweat and ready to kickstart their day.

The Bravest
YHC and Madame Tussaud arrived at 0445 for #The Bravest, a new 30 minute pre workout

Moseyed to Lochness and ran laps of pain around the loch (@1/3 mile)
Lap 1: standard warm-up lap
Lap 2: 20 Derkins, 20 dips, 10 Peter Parker Merkins, 15 Step ups, Bear crawl across field
Lap 3: 15 Derkins, 15 dips, 5 Peter parker Merkins, 10 Step ups
Mosey to fitness trail

Arm walks across parallel bars
AMRAP pull ups (only 5 to 10 but AMRAP sounds better)
Final lap around Loch Ness and back to The Vine at 0515 for launch of The Brave

The Brave

Run the “back way” towards Premier Deck (road paving on Ballantyne Commons)
– Begin Indian Run at Snyder Lance
– Stop for Mary in parking lot across from SPX
– 20 LBCs, 20 Dolly
– Continue Indian Run for Slalom course
– Run one pass of the Serpentine, 20 LBCs
– Continue to Premier Deck and run to the top (Level 5)

Tower of Pain – run down to level, merkins, back to top, LBCs
Round 1:
– Run down to Level 2, 20 Merkins, Run up to top, 20 LBCs
– Run down to Level 4, 20 Merkins, Run up to top, 20 LBCs
Round 2:
– Run down to Level 3, 20 Merkins, Run up to top, 20 LBCs
– Run down to Level 1, 20 Merkins, Run up to top, 20 LBCs
Run back down to Level 1, 20 Merkins on each level (total of 80)

Run back towards The Vine, stopping for 30 LBCs on the way
Detour through Ballantyne Hotel and stop at Wells Fargo lot

Finish off with sprint relay

COT

Moleskin:
– This was TOUGH! YHC was completely smoked at the end but it felt awesome.
– YHC did the disclaimer during the Indian Run. Somehow this seems appropriate for The Brave workout.
– #TheBravest is legit and makes an already tough workout even harder.
– Mileage was around 4.5 miles but it ran like 8 and felt like 15!

Anouncements:
– F3 Dads Saturday 0900 at Beatty Park.

Thanks for letting me lead.