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

 

Leave a Reply