Four Pax met in the gloom at 0500 for EC Ruck and were welcomed at 0545 for what promised to be a party – only with more suck. YHC instructed the Pax that each exercise would be performed for the duration of a song. Too bad the DJ is a masochist.

Warm-up:

SSH with a tuck jump every time the word “Jump” appears. Musical accompaniment: “Jump Around” by House of Pain.  Fun fact: The word “Jump” is appears 97 times in the song “Jump Around” (3:33)

The Thang:

Jumping Spider – Plyometric pushup. Wide grip on the down pushing your hands up off the ground and ending in a narrow grip with arms locked at the top, AMRAP. TABATA style.  20 seconds on, 10 seconds rest. Musical accompaniment: Immigrant Song by Led Zeppelin (2:23)

Wheel of Merkin – Grab a piece of curb, and perform merkins, AMRAP. TABATA Style. 20 seconds on, 10 seconds rest. Start with right hand on the curb, left hand off the curb and perform merkins, AMRAP. On the rest period, staying in the plank position, rotate 90 degrees clockwise until both hands are on the curb, merkins AMRAP. On rest, rotate 90 degrees with left hand on the curb and right hand off it, merkins AMRAP. Rotate 90 degrees more with both feet on the curb, merkins AMRAP. Rotate 90 degrees more. Rinse and repeat. Musical accompaniment: Won’t Get Fooled Again by The Who (8:35)

Zombie Walk – Lunge Walk to the soccer field. Musical accompaniment: Glory Days by Bruce Springsteen (3:48)

Berkin Pyramid – Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 10 and all the way back down to one. Musical accompaniment: Here It Goes Again by OK Go (2:59)

Broad Jump Burpee – Combination of burpee with a broad jump forward at end of burpee. Musical accompaniment: Basket Case by Green Day (3:01)

Boo Boo Bear Crawl – Similar to Bear Crawl but with either leg held off the ground all the time so the back leg has to basically hop forward. Musical accompaniment: Start Me Up by The Rolling Stones (3:33)

The Caterpillar – PAX forms lines shoulder-to-shoulder in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through until song ends. AMRAP. Musical accompaniment: Crazy Train by Ozzy Osbourne (4:56)

Broken Wheelbarrow – Similar to a wheelbarrow. Partner one walking on ground with hands while partner two is holding only one leg, with the other leg free of held leg. This demands dramatically more core stability. This has been referred to as the Broken Spirit. Switch as needed. Musical accompaniment: Runnin’ Down a Dream by Tom Petty (4:52)

Mosey back to the parking lot for COT.

Make sure to register for the Super Cooper 5k (http://supercooperswagon.org/rockin-run/schedule/) and let’s fill up that #Bastille Q sheet!