Vector Victor dropped a “Dark Star Orchestra” (DSO) reference when explaining that his Eastbound & Down workout replicated a previous Wendell Gee workout. As a Grateful Dead and DSO fan, I was highly impressed. I’m carrying this reference forward here, as this workout replicates my first post at True Grit where Ron Mexico led a “Dam Decathlon”. It was an awesomely brutal introduction to True Grit, and YHC was excited to run it back.
Big ol PAX of 26 with two new FNGs… Aye!
Warmup: Run up Millbrook sidewalk, across the dam, bearcrawl down to the field.
SSH x 20
Windmill x 10
Imperial Walker x 10
Run down to the rock pile, choose wisely and ascend the hill with your rock. Spread out at the top of the dam.
The Thang: “The Decathalon” – YHC would call out an exercise to be performed in cadence x 10. Once completed the PAX would run down and up hill and plank at the top. Exercise 1 would be completed again and YHC would call out another exercise to be performed in cadence x 10. Once both were completed the PAX would run down and up the hill and plank at the top. YHC would add 1 additional movement after each ascent of the hill, all to be performed in cadence x 10 until 10 exercises were completed. Due to the time though, we only made it through the following 9 movements:
Mountain Climbers
Prisoner Squats
Rock Curls
LBC’s
Bent Over Rows w/ Rock
Merkins on Rock (5 each hand)
Rock Shoulder Press
American Hammer w/ Rock
Burpees
TIME! The PAX returned their rocks and jogged to the parking lot for COT
Welcome FNGs “Tool Time” and “Three Putt”!
July 4 convergence
Prayers for Epoxy’s father in law on his heart procedure
Azul took us out
