12 pax arrived this morning for the latest version of Battle, with Adrian leading off and Hustler batting cleanup. The winter air has set it, so oxygen was tough to find. The workout started with a sprint up Falcon Drive, some burpees, some hills, more burpees, more hills … until Hustler finished off the pax with a brutal shoulder and lower body workout.
Sprint up Falcon Drive hill
Gold’s Parking Lot – 10 burpees, 10 squat jumps, 10 plank jacks
Run to Edgehill / Verner (Misfire: “Why are you running fast today? You normally just shuffle along.”)
10 burpees, 10 squat jumps, 10 plank jacks
Run to Plumer / Springhill
10 burpees, 10 squat jumps, 10 plank jacks
Partner Up
4 Corners
15 partner, fist bump merkins at Plumer / Spring Hill
15 partner, first bump merkins at Spring Hill / Cherry Laurel
15 partner, fist bump merkins up the Hill on Cherry Laurel
15 partner, fist bump merkins at Plumer / Edgehill
Back down hill
4 Corners Part 2
Partner 1 5 burpees at Plumer / Spring Hill, Partner 2 Squats until finish
Partner 2 5 burpees at Spring Hill / Cherry Laurel, Partner 1 squats
Partner 1 5 burpees on Hill at Cherry Laurel / Partner 2 squats
Parter 2 5 burpees at Plumer / Edgehill / Partner 1 squats
Run back to Plumer / Springhill
10 burpees / 10 squat jumps / 10 plank jack
Low plank 30 seconds
Run to Forest Drive, lunge walk 20 yards to street
Back to Circle of Pain
Merkins x 16 I/C (en espanol)
Squats x 25 I/C
LBC’s x 25 I/C
Burpees x 10 OYO
Hand off to Hustler at 30 min mark
Hustler
Carolina Dry Dock / Crawl Bear Sequence
10 Dry Docks, Crawl Bear 10 steps back, 9 dry docks, crawl bear 9 steps back …. down to 1 (this was awful)
Run to Battle Loop
Bear Crawl Suicides * crowd pleaser (as pointed out by Splinter, there are actually 5 lines … so we got a bonus down and back with the bear crawls)
Circle Up
Arm Circles I/C 20 ?
Air press I/C 20?
Overhead Clap I/C 20
Arm circles IC 20
Air press IC 20
Overhead Clap IC 20
Arm Circles IC 20
Air Press IC 20
Overhead Clap IC 20
Slow Squats I/C 15
Monkey Humpers I/C 15
Jump lunge x 10 each leg
Slow Squats I/C 15
Monkey Humpers I/C 15
Jump lunge x 10 each leg
Slow Squats I/C x 15
Monkey Humpers I/C x 15
Jump lunge x 10 each leg
Huslter Merkins
1 merkin, 4 air press, 2 merkins, 8 air press … up to 10 merkins, 40 air press.
Jailbreak sprint back to COT
Announcements:
– Splinter scored some new “bricks” for us at Battle. Think 3 bricks in one. Should be good
– Other options for new equipment on the table – tires, ropes, etc. Donations to Splinter to get equipment. Go ahead and pony up, F3 is free so you can spare some change for some equipment
– Promo encouraged Mud Run Sign up 2019
BOM led by Adrian
Great work today by all, not easy breather in the cool air.