Cedar Falls Park, home of the Vortex, has much to offer. I”ve always had the feeling that there were areas of the park that we have yet to fully explore. I was excited this morning to get off our beaten path a little…and we found the River of Pain. The “river” is actually a curvy sidewalk in a “valley” between two small hills. Here is how the morning went…
Warmup
SSH x 25
Cadre Phil Overhead Clap x 20
IW x 20
WMH x 20
Windmill x 20
Mountain Climber x 20
The Thang Part 1
Every time I drive the big, long hill approaching the park, I find myself wanting to incorporate that into a workout. That hill screams for us to slog up and down it. Unfortunately my attempt this morning was a FAIL. We attempted an Indian run with two sprinters, while passing off two rucks. With 23 of us, and the narrow sidewalk, it just didn”t work the way I imagined it. Oh well…one of these days I”ll figure out how we can exploit the hill with success. We did complete 10 burpees at the top, so all was not lost.
The Thang Part 2
Good ol” suicides, the length of both soccer fields, with exercises at the 18, the half, the next 18 and the end line. We did three rounds and added an exercise after each round.
Round 1: 5 merkins x 5
Round 2: 5 merkins x 5 + 5 diamond merkins x 5
Round 3: 5 merkins x 5 + 5 diamond merkins x 5 + Jump Squats x 10
The Thang Part 3
We found our way behind the soccer field to the River of Pain. We started at the fence line at the top of the hill looking down at the river.
Round 1: Bear crawl across the river to the opposite fence and run back. When PAX hit the river coming and going, we completed 10 burpees each time.
Round 2: Run across the river to the opposite fence and bear crawl back. When PAX hit the river coming and going, we completed 5 jump squats.
Mary
LBC x 20
Freddy Merc x 20
Russian Hammer x 20
Bushwood Flutter Kicks x 50
Thanks to the 23 strong who came out, and welcome FNGs Root and Jetson!