Burpee-Swing-Run-March

Burpee-Swing-Run-March

Conditions and Cadre

• Wet, light rain, 50 degrees. Could have been a lot worse.
• 2 for a soggy pre-run (Nard Dog and YHC) of 2.7 miles
• 9 total for a soggy Foxhole.

Wet Thang

Might Mite 30

Mosey/Walk down to the fields for a little disclaimer/ warmup:

• 10 good mornings
• 10 imperial walker
• 10 arm circles forward
• 10 arm circles backward

Line up on the end line for:

• 5 burpees, 10 swings, 1 half field and back run
• 10 burpees, 20 swings, 1 full field and back runs
• 15 burpees, 30 swings, 1 full field and back run, 1 half field and back run
• 20 burpees, 40 swings, 2 full field and back runs
• 25 burpees, 50 swings, 2 full field and back runs, 1 half field and back run

Argo 30

Line up on the end line, words of encouragement given; Ready Set… Go. AYG to the far side, walk back recovery and to receive instructions. The next segment was somewhat haphazardly constructed. YHC has a couple military friends, and a few in the family, this mornings weather reminded me of some of the nasty conditions that those guys are forced to run/ruck/train/march in. So we did a forced march, goose run (I.e Indian Run) ish thing , with some assorted exercises. It went something like this:

• Hold KB on Right Shoulder, while PAX speed walk, runner comes from back (running with the KB any hold)
• Continue until all PAX have run through. Then stop for some cadence KB squats.
• Repeat with various KB holds: left, right, center, curl, farmers, and various cadence counted exercises such as Merkin, high-pull, a 90-count Mary, KB swings. Toward the end we swapped the bells around so folks that had lighter bells got a chance to lift real ones.

Wholly Moley

Here are a couple random, disjointed thoughts about the morning: Most of us were pretty much gassed from Mighty’s Champagne-inspired Burpee/Swing/Sprint ladder; enough so that when we realized we’d be pretty much walking around for the rest of workout we were happy (forgetting the disappointment that YHC did not bring out all the heavy gear). Nard Dog is a pretty fast sprinter when he sets his mind to going fast. Mighty Mite, besides being a solid F3 leader, is wicked fast at burpees. #leadingfromthefront. Frehley’s was the center of attention for most of the morning, no surprise. Vodka, Bourbon, Chicken Wings, Steak, Beer, other assorted culinary vices were all discussed, nay celebrated, by him on the heels of the Clemson win (also known as the last win of the season, #rolltide). Goonie complained very little about the community kettlebell program near the end of the marching. He MAY have gotten stuck with the big one on purpose at the end. Soft Pretzel and FMB both rock solid for the duration. One-winged Loogie seems to be making a solid comeback; stay disciplined with that PT man. First post with Escobar, solid performance and excellent job finishing that 90 count Mary that we ill-advisedly started.

Thanks for coming out short notice all, and a special thanks for Mighty Mite for prompting the re-opening of the Foxhole. See you ALL next week.