So now that we’re past the mud run deadline that wasn’t actually a deadline, I figured we need to start on some mud run training. Sand bags seemed appropriate mixed in with the Mulch Mile and pull ups/chin ups. And we were off….
Warm up
- SSH x 35
The Thang – Ran a quick lap around the park and over to grab the sand bags. We did sand bag circuits of the following
- Curl press x 25
- Shoulder press x 20
- Tricep ext x 20
- Bag over your head x 10 count
- Mulch Mile – 2 laps, 1 with the bag and 1 without
- Plank hold until everyone returns
- Pull ups x 5
- Chin ups x 5
Back to the sand bags
- Bag squats x 15
- Shoulder press x 20
- Lunge x 15
- Curls x 20
- Mulch Mile – 2 laps, 1 with the bag and 1 without
- Plank hold until everyone returns
- Pull ups x 5
- Chin ups x 5
Back to the bags
- Bag hold over head – 10 count around the circle
- Squats x 15
- Bag hold over head – 10 count around the circle
- Mulch Mile – 2 laps, 1 with the bag and 1 without
- Plank hold until everyone returns
- Pull ups x 5
- Chin ups x 5
Just for Myrtle
- Arm circles x 25 (this was actually pretty tough considering all the arm work we just did)
- Air squat x 15
Mary
- Long slow flutter x 15
- Hammers x 15
- High plank hold 10 count around the circle
COT
- You can still sign up for the mud run…apparently it’s $65 vs $55 now. Talk to Gnard and get on a team!
- Kept Hushpuppy and Epoxy’s friend in our thoughts
- Great work by all pax today. That mulch mile was tough and someone turned the humidity back up.
- Welcome Banjo from Davidson
- Myrtle loves arm circles
