It’s BRR day. Which means BRR runners are resting, unless of course you’re either crazy or just hardcore. We had two PAX post this morning that fit both descriptions…Sugar and Meter Maid, just cannot quit.

Weather was great! 55°, dry

DISCLAIMER

COP

5 Burpees OYO

SSH – 20 IC

IW – 15 IC

Windmills – 15 IC

Copperhead Squats – 10 IC

5 Burpees OYO

THE THANG

Fast mosey to P/U bars,

60 Second Dead Hang

30 Merkins

30 Second Dead Hang

60 Squats

rinse-and-repeat

OYO

10 Pull ups, best you can

15 Bonnie Blairs (count one leg)

10 Pull ups, best you can

15 Bonnie Blairs (count one leg)

rinse-and-repeat [this did not happen. Not enough time. But it was on the Weinke. Maybe another time]

Fast mosey to the gazebo, OYO

40 Calve Raises

20 Merkins

100 Meter Sprint (prolly more like 50, since YHC never really measured. It felt like 50 anyway)

rinse-and-repeat

Inside the Gazebo, OYO

25 Box Jumps

25 Dips

25 Squats

25 Decline Merkins

rinse-and-repeat [lowered count to 15, for time]

Fast mosey to the Hill, OYO

Sprint hard up, lazy run back down

rinse-and-repeat 10x

Fast mosey back to Shovel Flag

COT

Count-a-rama

Name-a-rama

Announcements

Prayer requests

BOM

Prayer

NMM

• So on the Twittersphere the night before, YHC posted an encouro-tweet for all Non-BRR guys to post for a good w/o. Sugar took slight offense and, long story short…he and MM, two BRR guys who could not stay in their respective fartsacks, posted. Kudos to those 2 studs.
• In preparation for the Spartan Beast, one thing I’ve committed to doing each time YHC Qs, is calve raises. Another excercise I’ve been told really helps…dead hangs. YHC decided to incorporate some. My thought the night before: “this is gonna be relatively easy”. Wrong. On the 1st 60, Meter Maid said “30 more seconds”. That sparked a thought in YHC, “have Meter Maid be our counter going fwd”. It was good because we would be 1 unit of hanging men. So, Meter counted “1 thousand” for 30 seconds x2 and for a full 60 seconds. I swear, his feet never touched the sand. Clearly, he’s been doing something to make his forearms pretty dang strong. Hmm?? Meanwhile, Sugar had climbed his whole torso up through the bars trying to “hang on”, YHC was making “weird noises” said some (I don’t believe that). Every man (except maybe Flossy, I’m not sure) dropped to the ground at some point, multiple points in fact, during this total of 3 minutes of hanging…except 1 PAX, Meter Maid. Tootsie Roll said later, “he had a smile on his face the whole time he was counting”. Hmm, wonder what he was thinking…? Anyway, that was fun but brutal and many kudos to the lone stud.
• Much mumble chatter on the moseying, and really throughout.
• The 10x sprint up the hill was tougher than I thought it would be as well. Another good Spartan training excercise.

Duggar