With the BRR and a Spartan Race right around the corner, I decided to come up with a workout that will help get you ready for both of these events. First half covers the BRR with a little Hill work at Junior. Second half covers the strength needed to complete several of the obstacles. Of course running hills is also good training for the Spartan as well.
4 Pax (3 HC for the Spartan so far and 1 HC for the BRR) decided to use this opportunity to get closer to their goal.
Conditions: There’s always conditions
Disclaimer: Given
Fast Mosey to Junior
25 American Hammers at the bottom
Run to the top of Junior
10 Burpees at the top
Run to the bottom
Rinse and Repeat (Everyone had time to complete at least 4 rounds)
Fast Mosey to bottom of Fury Rd.
25 calf raises using raised median
25 LBCs
Fast Pace Mosey to Pull-up Bars.
Stop at Fury’s Revenge LBC light for
25 calf raises using raised median
25 LBCs
Continue to Pull-up Bars
Station work:
#1 Pull-ups & Bench Press using 30 lb. Dumbbells
#2 Hammer Curls using curl bar with 35 lb plates & Tricep Extensions using 20 lb. Dumbbells
#3 Butterflies using 10 lb. Dumbbells & KB Swings using 35 lb. KB
#4 Weighted Lunge Steps using 40 lb. Dumbbells & Weighted Calf Raises using 30 lb. Dumbbells
Recover
Count-o-rama:
Name-o-rama:
Announcements:
Epicenter is open Saturday
Laurens Launch Saturday
Prayer request:
* Continued recovery for Josh Buchanan and Otis
* Alpo
BOM
NMS:
* Things got off to a fast start with our quick mosey to Junior. Good way to get the Heart Rate spiked early.
* Don’t get in Inspector’s path as he runs down Junior. He’s like a freight train. If he hits you, you will lose.
* Beware of the manhole on murders row. Mary Anne was kind enough to point it out to us. He received 9’s on his tuck and roll. It’s a close call, but Posh still holds #1 ranking. Of course that’s probably because he’s had more practice.
* Tootsie Roll was working on his EHing skills. Not only was he EHing Inspector for the Spartan, but he was also EHing Mary Anne on stepping up from the Sprint to the Beast. No bites though. But there’s always tomorrow.
* The weights are a nice addition to Fury. Looking forward to spending an entire hour with them. Definitely the main reason for me ending my 0500 boycott.
* One of the best things about Fury is the motivation you draw from everyone there working past their comfort zone. Today was no different.
* Nice to have the AOQ swing by to step in the COT with us. Looked like he was ready to go do some public speaking.
* Serious warning here. There’s a Black Widow Spider that has taken residence up in one of the dip bar supports. So make sure you check things out closely before you grab a hold of something.
* Which just reminded me. We got to know a little bit more about Inspector today. He confessed he was terrified of spiders and… Owls. Yes owls. Not sure where that came from. Apparently he won’t be watching Futbol with Posh.
Until the next Q…
The Meter is paid up.