12 disciplined men avoided the fart sack and endured a Slumdog Q that did not include pain balls or home made relay batons. But what the workout lacked in creativity, it made up with pain.
Weather: 73 degrees, 75% humidity
The Thang:
Warm up run around field including left and right shuffles across the field
Run grab cement block and bricks and place at the end of the field. Run to playground
Split into 3 groups for 3 exercises: 10-pull ups, 20 iron crosses, 20 step ups (do all exercises twice)
Line up at field. 5 burpees. 50 yard sprint. 5 burpees. 50 yard sprint back to blocks
2-1 block curls/block merkins: do 20 curls, 10 merkins on blocks, 18 curls, 9 merkins, 16 curls, 8 merkins, etc. decreasing until you get to 2 curls, 1 merkin
back to playground with two rotations through these 3 exercises: 20 dips, 20 squats, 20 LBCs
Line up at field. 5 burpees. 50 yard sprint. 5 burpees. 50 yard sprint back to blocks
2-1 block curls/block merkins: starting with 10 curls, 5 merkins working down to 2 curls and 1 merkin
back to playground with two rotations through these 3 exercises: 20 step-ups, 20 big boy situps, 10 pull ups
Line up at field. 5 burpees. 50 yard sprint. 5 burpees. 50 yard sprint back to blocks
2 Rounds of Tabata workout (20 secs on, 10 sec rest for 3 mins) First round was russian twist with bricks, second round was squats with bricks.
2 50 yard sprints to finish.
put up bricks and blocks
COT/BOM