Pre-Blast: Partner Races @ The Brave-“ship”

Pre-Blast: Partner Races @ The Brave-“ship”

YHC has the Q for The Brave Friday, substi-Q’ing for my boi Tuck, who is unfortunately on IR… get well brother #F3HotTubs.  For the rest of you, here is the plan for The Brave on Friday. At 5:15am, we’ll turn the Ballantyne Village parking deck into a mini-Muthaship, and since that workout has a pre-blast, this one will as well… you have all day to decide whether this workout is right for you.

Partner Races… best you try to partner-up by size / speed. This will be your partner for the entire hour.

THE THANG:

1) 5:15am START- 100 total Spartan-style chest-to-ground burpees between both partners in Vine Parking lot

2) Sprint to lowest level of Ballantyne Village Parking Deck (go down the steep grassy hill)
12 partner dumbocrats each at base of hill
(Dumbocrat = P1 feet on P2 back, P2 plank while P1 derkin & P2 merkin at same time, flapjack)

3) Run all levels up to top of deck alternating FORWARD RUN FIRST (3 ramps) then BACKWARD RUN next (2 ramps).

4) Down the stairs on your left (farthest from Fountain), and climb up stairs 3x (210 steps = 12 flights)

5) At top of the deck, partner wheelbarrow on the straightaway for the 9 concrete pillars alternating as necessary

6) Down the stairs on your left at the end (closest to Fountain), and partner carry up stairs 3x (210 steps = 12 flights) alternating as necessary

7) Back down stairs to the bottom, and run to the TOP of the grassy hill you ran down and start steps #2 again (NO 100 burpees!). That’s 1 Lap… how many can you complete? #REPEATO

6:12am – stop wherever you are and head back to The Vine parking lot for COT, and Virtual Trophy Award presentation.

Looking forward to seeing all 3 of you tomorrow….

SYITG… J.R.R. Tolkien