After a mile long circle of pain and really wonky instructions on the Chocolate Puddin’ circuit, the Surge pax went to work in the thick air. The goal was to hit all major muscle groups while also stressing cardio.
Here’s how it went:
Conditions: 72 degrees, 96% humidity
The Thang:
Disclaimer
BOM
Mosey, grab a block, and head to basketball court
COP
Blocks formed a circle on the court. We ran the circle for a mile, stopping intermittently for the following exercises:
SSH x 10 IC
TTT x 10 IC
LBAC (front) x 10 IC
LBAC (back) x 10 IC
Merkins x 10 IC
Mt Climbers x 10 IC
Flutter kicks x 10 IC
Squats x 10 IC
BBSU x 10 OYO
Chocolate Pudding Super Brown Circuit
-Place blocks midcourt
-Start a goal line & travel from goal line to goal line by: run, bear crawl, lunge.
-At each goal line, perform 3 burpees.
-Each time you get to your block at midfield, perform 15 proper form reps of one exercise in this order:
Curls
Press
Squat (butt must touch the block)
BBSU (Feet in Block)
AMRAP until YHC calls time
Curls x 10 IC
Presses x 10 IC
Squats x 10 IC
BBSU (ft in block) x 20 OYO
Return blocks & head back to the flag
COT & BOM
Prayer Requests:
-Hampton Schulz
-Injured pax (Rosie and Flipper)
Announcements:
9/6-9/7: Blue Ridge Relay