Today’s workout concept was inspired by all of the team spirit exhibited at the Marine Corps Mud Run last weekend. Eight 25 pound blocks (The Burden) were brought for 4 PAX to enjoy. The blocks brought with the team for the entire workout. In some cases, some blocks had to be temporarily left behind and the carrying of the blocks had to be staged.
Warm up
Team run blocks 100 yards
SSH x 25
IW x 20
Windmills x 20
LBAC x ???
Teamwork circuits
8 blocks must be moved from one side of the field to the other by a designated “block runner.” One PAX gets to
run all of the blocks while the rest of the PAX are subjected to seemingly endless pain. Once all the blocks gets moved the runner comes back and collects the others and escorts them to the pile of bricks. Then, the next PAX will take they blocks to the next designated location. Eventually we make our way back to the start.
All exercises to be done with bricks until taken away.
1st set:
Merkins with blocks on back
Bicep curls
Tricep curls
Block jump lunges
Russian Hammers
Air Squats
WWII Sit ups
Carolina Dry Docks
Each Block Runner was able to pick what exercises were performed while he ran the blocks to the next destination
As such, I don’t remember all of the actual sets but there were plenty of:
Declined Merkins
Diamond Merkins
Staggered Merkins
Top shelf
Air Squats
Side Bends
WWII situps
Bicep Curls
Tricep Curls
Russian Hammer with block passed between PAX
Team Block run back to the start
COT
Welcome to Banjo who made his first F3 Durham posting. Strong work. Hope to see you again.
Adolphus is a beast, carrying 75 pounds worth of block at one point
Good to see Weurffl again after teaming up at the Mud Run
Don’t forget the Resurgence Convergence on 5/10/14.
