(0430) 4mi Ruck EC
(0500) Man Maker EC
(0530) Main Event – 25 PAX Strong
Warm Up (In Cadence)
Seal Jacks > Smurf Jacks (Fifty Reps), Imperial Walkers (Twenty-Five Reps), Willie Mays Hayes (Twelve Reps), Eight Count Body Builders (Ten Reps)
The Thang
Mosey to the Tunnel for Two Sets of Five Pull-ups.
Mosey down the walkways past the circle to the bottom of the driveway near the track.
We jumped into a series of “Up and Backs,” where we performed an exercise up to the circle, ran around the circle, and rendezvoused back at the starting point.
We cycled through the following exercises:
- Forward Bunny Hops
- Reverse Bunny Hops
My goal was to push the pace and heart rate today, I believe we were on track at this point in the workout!
At this point I pumped the breaks on the up and back movement to recalibrate by way of a Merkin Pyramid (One Hundred Reps Total) with a few Close Grip and Wide Grip variants sprinkled into the mix.
We sprang back into the Up and Backs by way of the following exercises:
- Travelling Burpees
- Bear Crawls
Northward Bound was the move, over to the first Light Post to set a starting point for a series of Broad Jumps on the Flat Drive. We circled back and grabbed a section of Guard Rail for Two Sets of Twenty Dips, In Cadence. We moseyed back uphill along the Pathways and Tunnel to the parking lot. En route to Mary, Beano spotted a lightning fast Red Fox as it darted across the grass deep in the Falcon’s Nest. I could not react to Beano’s spotting with much enthusiasm as I was running on fumes at that point, but impressed nonetheless!
Mary (Round Robin)
Little Baby Crunches (Avalanche), Flutter Kicks (Cadre Bushwood), Merican Hammers (MARTA), Willy Mays Hayes (BB), Big Boy Sit-ups (Sonar), High Kicks (Beano)
COT/Moleskine
Great work pushing the pace today; if heart rate & sweat are indicators of effort then it is clear that a material amount of progress was made today! Thanks for the opportunity to lead at The Falcon this morning.
Please lift up and hold Country (friend of BB) and Churham Brother LoPair in your prayers as they navigate through challenging times. Let us not forget how lucky we are when we make it out of bed and drag ourselves to the AO. Help someone in need today, if possible.
DM Shake It if he ordered a shirt for you and you did not pick it up from him this AM.
Let us think about our Spartan PAX and hope that they stay safe, strong, and resilient as they take West Virginia by storm tomorrow. Go get after it, men!
Aye!
Avalanche