First day….new month and it felt good. It wasn’t like last week where we would bake and sweat after 15 minutes….yet it did help warm the body up faster. A ready-to-train group of 7 came out to Bermuda to go thru a Mudslide session. A little mosey to start, then to the warm-up(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Merkins,LBCs, and a little runners lunge stretch for the hips).
A good workout is where you don’t have a set plan…..it comes along. The first triple check consisted of bear crawls up the hill(mosey back down) with plank jacks and squats to the bench(butt touching to bench each time). The next round and this one we used the parking curbs to rotate from one to another. 10 incline merkins, 15 2 count toe taps, 20 cross mountain climbers(left knee, right elbow and opposite). After that and a little recovery, there had been a spot I saw that was prime.
The next one consisted of step-ups, tricep dips and a little run down to the fence and back(if we bear crawl, it would have been about half way). After that, mosey to the playground/track area for reverse crunches, shoulder taps and L hangs. What are L hangs you ask…in obstacle races if you can hold your arms in the L/90 degree hold, keep the body still long as possible then it’s easier to get across instead of your whole bodyweight going side to side(also really hits the lower abs hard cause the core comes into play)
The final part….I haven’t done this in a long while but there it’s perfect. The idea is you start at 100, each spot you drop 10 reps till you get down to 10. Here’s the list
–100 jump ropes, 90 SSH, 80 High Knees, 70 Monkey Humpers, 60 second plank hold, 50 squats, 40 LBCs, 30 reverse mountain climbers(reverse plank, knees to chest, 20 decline merkins, and it’s not a Mudslide Q without some burpees(10).
Mosey back to the flag, a little deadman hang, open the lungs and time
Count-outs, announcements, prayers request(to both mother and mother-in-law of Big Rig), final prayer lead by YHC and done
A nice start to the month…weather felt great, each time working to get a little better key is not only having a good training session, yet to get my body moving in a way that feels natural, not stiff or cumbersome. It takes a good, long while not an overnight thing but in time. Have a good one and see you next time
