Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future.
We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it with 4 pieces of toast for breakfast.
Brenton Sandwich
Format
- Complete the workout for time
Equipment
- Cones or markers set 30 yards apart from each other
- Coupon is needed for this workout
The Thang
Bottom Slice of Bread
Brenton WOD – (3 rounds)
- 30-yard bear crawl to the cone
- 30-yard standing broad jump back
- Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
- Burpee Block Jump Over. (lay block flat side down)
- Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
- Perform burpee on the other side, and jump over the block laterally.
- Reminder – Each time you jump over the block = 1 rep
- Thrusters
- Bonnie Blairs
- Right leg-left leg = 1 rep (the hard way)
- Hand Release Merkins
- Big Boi Sit-ups
- 400m run
Format
- 21-15-9 Style
- Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
- 30-yard bear crawl to the cone
- 30-yard standing broad jump back
- Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton.
Great to have Crabgrass for his first Graveyard Shift. He, Warby, and Boberry all said they were going for a double dip at Timberwolf for Boberry’s 5 year Q! Congrats Bo!
If you missed this week’s IPC you can still get it in at Goyne Hard (6am @Goyne Park)
DTH has his 6 year Q at RocknRoll on Saturday. Word has it he’s bringing out some big wood for Morning Wood!
SYITG!
