18, yes, 18 pax posted to the #Battle gloom on this colder than usual May morn and found McLovin and YHC ready to take them on a painful loop covering close to four miles. With the Mud Run now less than two weeks away the thought was to give the Pax a full hour of emulation featuring a pain/run/pain/run beatdown. The sixty minutes of elevated heart rate left an exhaustive toll on all 18.
Conditions: 52 degrees, breezy and cool
#TheThang
McLovin Q
COP
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Sato
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Beltline and W. Buchanan
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to W. Buchanan and Belmont
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#JacobsLadder
- Run up Belmont hill stopping at Parkman – 20 Jump Lunges (10 each leg)
- Run to bottom of hill – 12 Tuck Jumps
- Rinse & Repeat 5 Minutes AMRAP
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Parkman and Beltline
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Converse & Courtney
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Converse and Hillside
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Converse and Clem
SubPrime Q
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to base of #HamburgerHill
#JacobsLadder
- Run to top of hill – 20 Big Boy Sit Ups
- Run to base of hill – 20 Pulse Ups
- Rinse & Repeat AMRAP for 5 Minutes
#AYG to Clem and Winthrop
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Clem and Forest
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to Rutland and Forest
- Slow/Fast Merkins – 10 (4ct)
- Jump Squats – 15 (OYO)
- Sky-Ups – 20 (OYO)
#AYG to base of Rutland
#JacobsLadder #CrowdPleaser
- Run to top of Mt. Rutland – 7 burpees
- Run to base of Rutland – 20 Mountain Climbers (10 each leg)
- Rinse & Repeat AMRAP for 5 Minutes
#Mosey to Rutland and Forest to gather Pax
#AYG back to COT
COT
BOM – Closed out by McLovin
Moleskin
- Where to begin? Almost 4 miles??? And everyone pushed through. #ProTip – when trying to get a massive amount of work and distance into a workout put a clock on the #JacobsLadder instead of a rep count.
- Some of the heart rate statistics shared by a few of the pax after the workout told the tale.
- #BattleFlu is real
Announcements
- Massive #Convergence on tap for this coming Saturday (May 13) – 7:00 AM at #BrickPile. That’s right, we’re ALL going back where it all began for #F3Columbia and all Saturday workouts will converge for this momentous occasion. Be there! If you’re running Get in the Pink join us for #Coffeeteria.