8 PAX chose to escape reality the hard way by enduring 45 minutes of concrete, grass and rocks.

Here’s what we did.

Warm up (no FNGs)

  • SSH (x25)
  • Imperial Walker (x20)
  • Windmill (x15)

Ramps

Jog to the ramp next to our meeting point.

  • Broad jump burpees to the top of the ramp, plank when you get there.  Run to the second ramp
  • Bear crawl to the top, plank when you get there (Deliverance gets the award for the Best Bear Crawl Sprint Up A Ramp category).  Backwards run to the third ramp.
  • Crawl Bear (backwards bear crawl) to the top.  This was hard.  Squat hold at the top.

Run

  • Merkin Applesauce run to the rock pile in front of Hingis Kahn.  Before sprinting to the front of the line, stop for 5 merkins

Rocks

  • Bicep curls (x25)
  • Tricep extensions (x25)
  • Bicep curls (x20)
  • Tricep extensions (x20)

Hilltopper

  • Sprint up Hingis Kahn and plank it out next to the dog poo fence
  • Right arm up, right leg up, regular, left arm up , left leg up, regular
  • 10 cones were spread out across the field.  This is a Route 66 but I only had 10 cones so we got off easy. Stop at each cone for a single exercise with increasing reps:
    – Sumo squat jumps, run between the cones (55 reps)
    – American Hammer, forward crab walk between the cones (55 cadence count reps)
    – Merkins, run between the cones (55 reps)
    – Sprint back to the fence (YHC originally planned for Monkey Humpers for the last leg but had to cut it short since we were low on time) and carefully make our way down the hill

Run

  • Merkin Applesauce run to the parking deck
  • As we were running through the bottom lot we smelled some Colorado residents enjoying their morning medicine in their car so YHC thought this would be the perfect spot for some Balls to the wall (25x, recover, 20x, recover).  I hope they weren’t too freaked out by seeing 8 guys, dressed in black, standing on their hands, counting.

Sprint to the finish line

  • All you got sprint back to our starting point and circle up for
  • 6in leg hold, 5 count around the circle.  YHC was too winded for a cadence count so that’s why 6in leg hold was chosen
  • LBC (x25)
  • American Hammer (x20)

Thoughts/Prayers go out to Pink Slip’s son.  CDC took us out

Hope you enjoyed it!

John Prine — Illegal Smile (youtube)

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