15 PAX posted for the first of 4 Whiplash Q’s designed to prep the pax for the Mud Run on April 11. Lots of running and no standing still. Some of the obstacles were wet, but Denali did them anyway. #strength #courage
THE THANG
- Mosey over to fork in the path by the old warehouse dock for:
- Warmup COP: SSH-20x – GM-10x – IW-10x – WM-10x – MC-20x – Merkins-10x
- Run on up the trail to the next fork
- Burpees
- Run down to the next fork after the two bridges
- Squats
- Run up to the overpass bridge
- Pullups
- Run back down to the lower fork by the bridge
- Jump Squats
- Run up the dirt trail toward the Dojo and stop at the first fork
- Merkins
- Run to the Dojo
- Irkins
- Run along the lake to the next fork
- Jump Lunges
- Continue to run around the perimeter to the parking lot
- Star Jumps
- Run around outside of parking lot to front of museum
- Werkins
- Run back around to dirt mound near big butt
- Butterfly Situps
- Run down dirt hill and bear crawl back up – plank at top
- Run back down path
- Rock Curls & Tricep Extensions
- Run some more back up to perimeter path
- Sumo Squats
- Run back down to bridges at bottom of the hill
- Lunges
- Run back up to top of hill
- Pullups
- Run back down to the bottom
- Star Jumps
- Run back up to dirt fork
- Diamond Merkins
- Run up to Dojo
- Box Jumps then Dips
- Run back around lake towards base of dirt hill
- Military Merkins
- Run to amphitheater
- PLank walk down the railings on the steps
- Broad jump up the bleachers
- Partner Carry back to the parking lot
COT
NAKED MOLESKIN
- Still time to sign up for mudrun here: http://www.eventbrite.com/e/f3-spring-mud-run-2015-f3-only-tickets-15859319652
- Still need help launching Greenville on Saturdays for the next few weeks – get with Chong Li if interested
- T-Claps to Baywatch for coming out his second time and going 5+ miles and over an hour workout. Great way to get started with F3!
