Hill and Strength Work at Devil’s Ridge

July 25, 2016

WHEN: 07/25/2016
QIC: Sweats
PAX: Sweats, Cardiac, Assisi, Tuco, Drifter, Driftwood, Sweatervest, 2-Ply, Mr. Brady, Slow Pitch, Tater Tot

3 PAX hit the pull-up bar for at least 8 different variations of pull-ups (with squats for those resting) for EC.
Pull-up variety pack included:

  • Regular dead-hang pullups
  • Reverse grip (chin-ups)
  • A new deadly variety where you turn yourself around on the pull up bar and complete each rep facing a different direction (perhaps helicopter pull-ups are the appropriate name?)
  • Inversions (top guns)
  • Lumberjacks (or Bill Clintons)
  • Corn-cobs
  • Regular with 3-second hold at the top
  • Raccoon pull-ups (scrunching yourself into a ball and pulling yourself up)

11 PAX then joined the main event. WU included SSH, Imperial Walker, Willie Mays Hayes, Merkins, and Mountain Climbers, all X 20.
Sincerely, I meant for this to be somewhat of a recovery workout from the the ATTruck on Saturday, but I don”t think anyone would accuse this workout of aiding recovery.
Hill work:

  • Sprint to top, 20 merkins, descend and plank
  • Sprint to top again, 20 merkins, descend and plank
  • Bear crawl to top, 20 air squats, descend and plank
  • Lunge walk to top, 20 burpees, descend and plank with some low plank hold
  • Backwards run to top, 20 merkins, descend and plank with some slow-count merkins (X10)

Mosey to the law school, find a spot on the benches for some strength work:

  • 20 step ups (10 each leg)
  • 20 box jumps OYO
  • 20 derkins (slow count)
  • 20 erkins (slow count)
  • 20 dips (slow count)
  • 20 single leg squats (each leg)
  • 20 air squats

Mosey back to the parking lot for 10 minutes of Mary:

  • 25 russian hammer
  • 25 freddie mercury
  • 25 flutter kicks
  • 25 hand release merkins
  • 25 WWIIs
  • 25 heels to heaven
  • 50 flutter kicks