14 men scaled THE WALL on Monday…
The Thang:
Warm-up run around the school and the fields. Circle up in back lot for COP:
- 5 burpees OYO
- SSH x20
- 4 burpees OYO
- MC x20
- 3 burpees OYO
- Merkins x15
- 2 burpees OYO
- Slow squats x15
- 1 burpee
Mosey up to playground, partner up.
- Partner 1 climb the wall, run to first island on back lot, 10 merkins, return, climbing wall again on way back. Upon return, flapjack with Partner 2
- Partner 2: Runs out to cones and back, then does set of exercises
- Round 1: 5x pullups, 20x derkins, 20x dips
- Round 2: 5x pullups, 20x incline merkins, 20x jump squats
- Round 3: burpees until your partner returns
Mosey around school to wall.
- Wall squats, 60 arm presses
- Lunge walk out to curb, return
- 20 derkins
- Wall squats, 60 arm presses
Mosey to track for The Runaround®
Partner 1: run around track
Partner 2: suicide
Round 1: single lap for partner 1, straight suicide for partner 2, flapjack
Round 2: two laps for partner 1, merkins 5,10,15 for partner 2, flapjack
Round 3: two laps for partner 1, LBCs 5,10,15 for partner 2, flapjack
Mosey to front lot. AYG back to start.
COT
Moleskine:
- Beautful crisp fall morning… perfect for a climb… though the wall may have been a little more interesting with some rain and mud.
- Enjoyed making full use of the equipment at the Matrix this week. I think this may be the only AO in A51 with a climbing wall… are there others? Anyway, good mudrun/spartan training for all you beasts out there.
- Everyone seemed to keep up on the various rounds through the wall and the Runaround… but clearly smokey smoked us all (even Lobster Roll) on the return – nice job!
- Above average mileage for the Matrix, clocking in at 3+ miles today.
- Thanks Alf and Uncle Leo for the opportunity to lead The Matrix. Always a pleasure.
About the author