Two PAX for an EC ruck with 11 for the main even on a warm February morning. Today happened to be YHCs birthday, and to my surprise another PAX, Beano, was here celebrating his B-day as well. Nothing better than getting up at 0500 to run laps around a track on a day when you turn a year older.
Warm Up:
800 meter jog
10 of each of the following: WMH, Imperial Walkers, Body Weight Squats, Merkins
The Thang:
Started off with the Fetzer stadium stairs from end to end, bear crawl top, lunge walk bottom…you read that right, bear crawls at The Goat.
Once at the other end of the track we started the running portion of the workout with an 800 at a hard clip. Next up were 200m repeats with a partner (faster runners partner with slower runners). Partner 1 sprints 200m while partner 2 performs WWIIs. When partner 1 gets half way around the track, partner 2 takes off while partner 1 does merkins. Once partner 2 catches partner 1, rinse and repeat until each covered 1 mile. A 200m jog gave a us a chance to catch a breath before the next set of repeats.
For the final portion of the beatdown, we executed the burpee mile. No, this was not a mile of travelling burpees (but now I have that filed away for a future beatdown), it was play on the beer mile. If you”ve never heard of it, Google it…it”s for real and I”m waiting for the IOC to formally accept this as an Olympic event. Concept is simple, chug beer, sprint 1/4 mile lap, repeat 3 more times…no Merlot splashing or you run a penalty lap. World record currently stands at 4 min and 34 seconds. In our case we replaced beer chugging with 10 burpees for the 1st three sets. For the last set the PAX had an option, 13 burpees + 1/4 mile OR 1 burpee + 12 ounces + 1/4 mile. And that left us just enough time for Mary
Mary:
43 American Hammers
Beano”s much needed leg stretches.
COT:
Final push for BRR HC will commence this month. Looking to field two Churham 9 man teams and hopefully do a 208 mile head to head battle.
New AOs – Paradise on Thursday at CHH starting at 0530 (standing EC 5K at 0500). Battering Ram on Saturday at Hooker Field starting 0630 (EC as called by PAX, most likely Spartan training focused).