• When: 2/28/2015
  • QIC: Donatello
  • The PAX: Julep, Estrada, Erector, Donatello


Cardio Heavy, Ladder Themed Nonesense

Conditions: A little cool and windy, but otherwise pleasant.

Four PAX made it out to the snakepit for a cardio heavy Donatello Q. YHC would like to insert some witty comments about the Q, but I’m smoked. I’ve got nothing to say except the PAX put in some SOLID work this morning.

 BOM – Prayer Donatello

Mosey down the stairs to first corner of the track

SSH – 20 (IC)

Mosey to the next corner of the track

TTT – 20 (IC)

Mosey to the next corner of the track

IW – 20 (IC)

LBAC 20 (IC)

Overhead claps – 10 (OYO)

Big arm circles – 10 (OYO)

Mosey to the wide stairs

 (1) Jacobs “Hydraulic” Ladder (Jacobs ladder needed a little more lift)

  • Stairs -> Burpees at top -> Pull-ups at bottom
    • Burpee 1 | Pull-up 7
    • Burpee 2 | Pull-up 6
    • Burpee 3 | Pull-up 5
    • Burpee 4 | Pull-up 4
    • Burpee 5 | Pull-up 3
    • Burpee 6 | Pull-up 2
    • Burpee 7 | Pull-up 1

Mosey to the track

(2) Squat/Merkin/Run Ladder

  • 40 Squats | 40 Merkins | 400 meter run
  • 20 Squats | 20 Merkins | 200 meter run
  • 10 Squats | 10 Merkins | 100 meter run
  • 40 Squats | 40 Merkins | 400 meter run
  • 20 Squats | 20 Merkins | 200 meter run
  • 10 Squats | 10 Merkins | 100 meter run

Mosey down to the pit

 (3) Jump | Pull (5 Rounds)

  • 10 Box jumps (big tires) | 10 single-arm tire pulls

(4) Push | Press (2 Rounds)

  • 10 Plyo push ups on cinder blocks | 10 overhead press

Erector finally joined us. YHC will take some responsibility for his tardiness. Given Erector is YHCs’ brother-in-law and YHC has been putting the EH on him for a while, I’ll take responsibility for not reminding him of the start time.

Mosey back to the top of the stairs

COT

Prayer – Donatello

Normally the backblast would end here, but Erector was all dressed up with nowhere to go. Although YHC was smoked from the previous hour, IamF3rd (most of the time anyway). Erector is a former Marine with a tour in Afghanistan and an active deployment in Africa under his belt. YHC couldn’t let him work out alone – so we rinsed and repeated the entire workout.

In the spirit of full disclosure, YHC had to lower the reps on the merkins the 2nd time around on the track. Instead of finishing off with plyo-push ups and overhead press we finished up with 30 alternating fire flips.

  • 30 Alternating tire flips

Now – we are done and YHC needs a nap.

We were all too smoked to chit chat about announcements……

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