6 men ignored common logic and the comforts of home this morning to post for a 30 minute workout that was designed to create a bit of a spike in heart rate. Here’s how it all went down:
Conditions: Very wet, but thankfully warm 68 degrees
The Thang
Hard run through the puddles to the Skate Park for some shreddin’
20 Merkins
20 Squats
10 Burpees
x3
(had some crazy angled merkins, jumps, and abs planned for the Skate Park but conditions didn’t allow, wonder why the pavement is so slick at Skate Parks… geez.)
Run to the Track
Half Mile Sprint-Jogs
Jog the Curves, Sprint the Straightaways
x2
Breathless Pax run to get Cinder Blocks
Cinder Block Circuit (Blitz has some pretty serious blocks, no wimpy blocks out there)
Round 1
Double Block Hand Release Dead Lift (w/ block flat, grip in the middle)
1 Minute Max, while partner is in Low Plank – switch
Cinder Block Shrugs
1 Minute Max, while partner is in Low Plank – switch
Block Squat Thrusters (finish w/ overhead press)
1 Minute Max, while partner is in Low Plank – switch
Block OH Press
1 Minute Max, while partner is in Low Plank
Round 2
Double Block Hand Release Dead Lift (w/ block flat, grip in the middle)
30sec Max, while partner does Max SSH – switch
Cinder Block Shrugs
30sec Max, while partner does Max SSH – switch
Block Squat Thrusters (finish w/ overhead press)
30sec Max, while partner does Max SSH – switch
Block OH Press
30sec Max, while partner does Max SSH
(might not look like much but this got bad…)
Farmer’s Carry to put up Blocks in new area
COT
BOM: Splinter – give us ears sensitive to God’s calling and guidance, many times sending us to the difficult things.
T-claps to Scam for posting in the rain while on a business trip. Good to have him back – he’s a Columbia native who lives in Jackson, MS. Welcome back anytime, Scam. Good work.
Announcements:
– Thanksgiving Convergence and Double Down at Brickpile next week
– Contact Subprime if you want to help with Families Helping Families
– Contact Robber to help provide aid to the Men at Mission downtown