Written by

MACHINEHEAD

in

0530: COP (Warm-Up) — Upper Parking Lot

5 Minutes — 10-15 Reps Each, Cadence-Led

  • Side Straddle Hops (SSH) (In Cadence)
  • Imperial Squat Walkers (In Cadence)
  • Cherry Pickers (In Cadence)
  • Donkey Hotties (In Cadence)
  • World’s Greatest Stretch (Oyo)

Mosey down to the lower parking lot fence.

0535: The “Thang 1” — No-Run Fence Elevens

12 Minutes — Continuous Muscle Flip

No running, no filler space. The PAX stayed directly under or next to the lower fence rail, rolling straight from one exercise into the next to keep constant tension on the upper body.

  • Exercise A: Jerkens (Feet on ground, body angled under the fence rail, pulling chest to bar).
  • Exercise B: Merkins (Flipped over right next to the bar).

Mosey to the football field. I had cut, begged, borrowed, and stolen 6 ropes, but when we started pulling on them the goalposts started wobbling more than an FNG merkin. This is when SCRAM told us he couldn’t go to jail again, an interesting revelation. YHC decided to scrap the piece of this workout I spent the most time on and modify, modify, modify. One rope thrown over each goalpost.

0547: The “Thang 2” — Split-Endzone Grinder

22 Minutes — 4 Full Rotations

The 9-man PAX split into one group of 5 (North Endzone) and one group of 4 (South Endzone), utilizing one rope per goalpost.

[ GOALPOST ] 
   |
   +-- Station 1 (THE TIMER): 15 Y-Ups + 15 T-Ups
   |
   +-- Station 2: Plank Hold
   |
   +-- Station 3: Air Squats
   |
   +-- Station 4: Field Sprints (Continuous back-and-forth across the endzone/field)

The Rotation Mechanic:

  • The Timer: Person 1 hits the rope for 15 Y-ups and 15 T-ups.
  • The Burnout: The rest of the group continuously performs their station (Plank, Squats, or Field Sprints) until the Timer finishes his 30 total reps.
  • The Shift: On the Timer’s “ROTATE!” call, everyone shifts down one station, sending the Field Sprinter onto the rope.
  • The Volume: The PAX pushed through 4 full rotations, ensuring everyone got multiple heavy cycles on the ropes and plenty of cardio mileage.

0609: The “Thang 3” — Resisted Hill Sprints

6 Minutes — Light-Post Relays

Mosey back toward the upper lot. The ropes were repurposed for heavy lower-body resistance work on the incline.

  • The Setup: One PAX wraps the middle of the rope around his waist. Two other PAX members grab the ends of the rope to act as human anchors, creating high-tension resistance.
  • The Execution: The runner drives hard up the hill against the resistance, fighting the incline and the anchors for the distance between two light posts.
  • The Swap: Once the light post is reached, the PAX quickly rotates roles so a new runner can torch their legs on the next segment.

0615: COT

Arrive at the upper lot flag. Count-a-rama, Name-a-rama, and the Circle of Trust.

More posts