A couple weeks ago, YHC was talking to a friend and former NFL player about our workouts. As a Duke alum, he eventually returned to the football program as a strength and conditioning coach, and he shared some expert advice on how to ensure we were optimizing all of the 45 minutes we have out there in the gloom. He suggested we should try to hit all the major muscles and strive to maintain balance (i.e. if you do the front of a muscle group, do the back of that group as well). He also recommended that we should keep our heart rates up as much as possible to achieve the biggest gains in our fitness levels.

13 unsuspecting PAX showed up at 0-dark thirty on a Monday morning to participate in a totally made up program aimed at accomplishing the above…diabolically dubbed “The D.E.V.I.L.S. Challenge.”

WARM-UP

• SSH x 20
• WMH x 10
• Windmills x 10
• Mountain Climbers x 20
• Chinooks x 10 x reverse

Mosey to hill just left of the lot – backwards run up to the ironically not-lit-up emergency light. Gorilla crawl length of the lot to the gates near the track. Mosey to the 200m dash mark on the track.

THE THANG

PAX lined up on the 200m dash line and were instructed to sprint all out to the finish, dropping into a plank in order of completion (props to SalPal, who just edged Shakeit). Finishers 1-2, 3-4, 5-6, etc. each partnered up to complete the following:

• D = Dry Docks
• E = EKG Merkins (like a hand clap merkin, but both hands, both feet off the ground)
• V = V-Ups
  • Complete 20, 15, 10, 5 single count on each corner
  • Sprint the straight-aways, split the curves with a Partner Carry (50m each)
  • Upon completion, 1 minute rest, then…
• I = Imperial Squat Walkers
• L = Lunge Jumps
• S = Smurf Jacks
  • Complete 12, 10, 8, 6 at each corner (Imperial Squat Walkers IC, other two single count)
  • Original plan was Partner Wheelbarrow, but just did first, then ran the rest

Almost every duo completed through Lunge Jumps, but ran out of time.

MARY

• Superman Ring of Fire for 3 count per PAX

ANNOUNCEMENTS

• Need a Q for next week (and every week thereafter) on the Devils Ridge sheet
• Juco offered to co-Q with a VQ

PRAYERS

• SalPal asked for prayers for his girlfriend (Elizabeth), adjusting to life in Nashville
• ShakeIt has a family member (Aunt Martha) who has terminal cancer and in final stages
• Justice asked for prayers for a friend struggling in marriage (all married men +1’d that request)

T-CLAPS

Shout out to the 4+ PAX who completed EC pull-ups and other painful movements:  Sweatervest, Juco, Tugboat, Toolbox and [let me know who I’m missing!]