With the VSF planted, 13 P.A.B.’s (one wearing a Duke Pep Band-style rugby shirt) set out into the gloom for an early Thursday payment of pain and return of the double helix with a crawling twist. Let’s do this.
WARM-UP:
- Lap around park
- SSH x 25
- Good Mornings x 15
- Merkins x 20
- Sir Fazio Arm Circles x 7, Reverse x 7
Pax then divide up into pairs to tackle the double-helix style layout. One rule: if you are in the grass area of the park, absolutely NO walking/running is allowed. Only bear crawls. That includes between stations and circuits. And if you’re on a station where your partner is doing work, you better be doing 4-count flutter kicks. No stopping.
CIRCUIT #1 (bear crawl between stations):
- Mama Junk Sledge Hammer Hits x 10
- Bear Crawl Cone Agility Drill (backward, forward/diagonal, backward, forward/diagonal to beginning) x 2 times each
- Heavy Pipe Zercher Squats x 10
- Cinder Block Jane Webbs to 5
- Sled push across park and back with 45 lb. plate
- Run 1/2 lap around park
CIRCUIT #2 (bear crawl between stations):
- Curtis P x 3
- Medicine Ball Toss over backstop x 10
- Pull-ups x 10 (2 sets)
- Burpee Box Jumps x 10
- 21’s with Olympic Bar
- Run 1/2 lap around park
Pax switch circuits at halfway point (approx. 1.5 turns through) to increase the pain sensation. And yes, bear crawl between circuits.
CIRCLE UP FOR MARY:
- LBC’s x 50
- Believe-it-or-Nots x 20
- Rosalitas x 25
COT
- GORUCK Challenge is being targeted for April. Talk to Fungo, YoYo, or Utah if interested – and come check out one of the pre-ruck’s on Wednesday mornings before Ball Bearings. 0530 launch.
- Mud Run sign-ups end on November 8 — make sure you sign up, either as part of a team or as a free agent. White Shoe has details.
- Hi-Fidelity is moving to Tuesdays.
OUT
