In an effort to stay consistent with my strength training to supplement my marathon training program, Tuesdays are my “bootcamp” days for a few more weeks. I’ve signed up for several Qs between now and race day in order to dictate the work performed to ensure it properly supplements the running component of my training. (Basically, I don’t want to run on Tuesdays and need to focus on strength). That said, 4 PAX showed up and showed out. An all-star cast of F3Greenwood bad-asses if you will.
Pullups/Merkins/Squats
Work must be done in order. Max effort. Once you drop/stop, you must run to woods and back. Keep going until all reps are completed.
100 Pullups (10 rep minimum)
5 Tire Flips
200 Merkins (20 rep minimum)
5 Tire Flips
100 Back Squats with Heavy Thunder stick (10 rep minimum)
5 Tire Flips
Mr Ed
I had planned on a 21-15-9 section with burpee blocks jumps, thrusters and dips, but selfishly modified to a sit-up/push-up combo. Today is last day of July and I need a few hundred more of each to hit my 5,000 rep target.
50 ab exercises
25 merkins
Rinse and repeat until time called
COT/BOM
- The pull-ups performed by this group were outstanding. Unbelievable to see how far folks have progressed and the number of reps performed.
- The 200 merkin section still seems to be the hardest section which on paper would appear to be the easiest.
- That said, the thunder stick squats will put a burn on you not often seen over the years at F3Greenwood.
- Disclaimer was quickly given about 3/4 of the way through the workout when Alpo went down with a heart palpitation.
- Duggar’s Malibu looks fast.
- My Garmin had me at 1.5 miles cumulative of back and forth to the woods. So much for no running.