It was 4 days before Christmas at Rockwood no creatures were stirring, cause they realized Mudslide plus 9 others came out to get in a good beatdown. I told myself this one will be good, I had ideas what I want to do and did we ever. Here’s the rundown:
7am hits, 2 laps around the basketball court then into a WARMARAMMA (SSHs, Don Quixotes, Ukrainian Soldiers, Merkins, Alabama Prom Dates, Freddie Mercury). Right out of the gate: animal suicides(crab walks, murder bunny, gorillas and bear crawls). Yeah, already we are not even 15 minutes in and going after it hard. After that, mosey over to the concession area for a triple check (wall sits, tricep dips, down then run back up skipping every other step). A little break then over to the big baseball field for some Spartan training.
6… Yes 6 rounds 10 burpees, 15 jump squats, 20 plank jacks a little run then back. The kicker(you had 2 minutes 30’seconds to complete it all). The last 2 rounds I went to 3 minutes trust me there are more variations in 2025, we will be doing them(I am getting back into Spartan races next year so this and others will be helpful). One completed a little breather, then mosey to the pull up area. Why pull ups… Work on that upper body so 4 rounds 5 reps each after that something new I wanted to try out. Partner assisted pull up follow up with partner assisted negatives(5 count). 3 rounds 3 reps each mosey to the parking area for one of my classics
Dora time…100 Carolina Dry Docks, 200 Hindu squats, 300 curb skips side to side. With only a few minutes left, back to the start for a little stretching and done. Numbers, names and prayer led by YHC to close things out.
We are trying to encourage others to sign up and Q no matter Dogpile, RNR, wherever you can. You can do whatever you want there’s are basic things you want to run for the entire hour(your Q, you are the boss). Triple checks are easy to add, if you have questions or stuck ask away we can help you out. This year for me… You are seeing the changes I have been wanting to make come to life. I continue to evolve running a lot more, doing road races mobility work to keep my body functional. I lost just about 30 pounds this year, I may lose weight yet get stronger my thing now is I want to continue to evolve get stronger do things 5 years or so ago I thought no way. I also have ideas like when the new amphitheater by Brown’s Island open, I wonder if we can do workouts there or nearby. I found this little fitness park near home I am trying to get teens to come out and train with their parents. Cogbill Park had started to be built a mile from home I hope they built a great place plus we can set something up there. Spartan weekend in October you guys think that you are in shape, come out do one it will be a wake up call yet it puts its hooks into you.
One more Q to lead… Satan’s Hill Friday let’s just say(the bands will be back together). Thanks everyone see you next time