SOFAWIB – The Foxworth Forty

SOFAWIB – The Foxworth Forty

8 men harkened the call of hill sprints. Here is what we did –

The Foxworth Forty
Partner up and run from Olde E to Foxworth.
Partner 1 runs the Foxworth Hill with increments of 1 burpee per trip up.
While Partner 1 run up and back, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), LBCs (next), then repeat.

Ten rounds gets you 55 burpees, 400 merkins, 400 squats, and 400 LBCs.
(And I think more than a few pairings got more than that)
Add 2.5 miles of run in and back, plus hill sprints… good times.

NMM
YHC answered the call to the bullpen late last night; Kirk and the 2.0s were yodeling at the porcelain. Be sure to ask him how BRR training is going.
40x reps is a challenging number for the length of the trip up and back. But it’s the right number. Expect the starting number of burpees to be increased to cope with the quick initial turnaround.  You’re welcome.
This workout yielded a rating of “half-shirt off” from Iron Mike.

Announcements
There is a relay race on the Blue Ridge Parkway sometime in the coming weeks. Show up at Ghost Runner or the Cuda Run Thursday night and tell them you’re in the market for something called the grandfather mountain leg.  I’m told it’s all downhill.
Thanks to Swiper for the take-out; health and care for the sick and injured is always a great intention.

And as always, thank you for making SOFAWIB your preferred destination for discomfort every Tuesday morning.