Date: June 20, 2019
AO: GRCC Track
61° / 99% Humidity / 4.0mph S. Wind / 29.40in Pressure
Core Principles and Disclaimer recited to 5 PAX
Basic Bro, Roid Rage, Rehab, Little Brother, Snoop (QIC)
SSH IC X30
Mountain Climbers IC X15
Merkins IC X15
Overhead Claps IC X25
The workout was split into three distinct mini workouts. Ascending Curb Crawls, B.O.M.B.S and Wall of Fire.
Starting with the Ascending Curb Crawls, we moseyed to Creasent St just north of the field. Start in bear crawl position then crawl across the street to the curb and do 1 Derkin. Bear Crawl back across the street and perform 2 Derkins. Continue this pattern until reaching 10 Derkins.
Bear Crawl...1 Derkins
Bear Crawl...2 Derkins
Bear Crawl...3 Derkins
Bear Crawl...4 Derkins
Bear Crawl...5 Derkins
Bear Crawl...6 Derkins
Bear Crawl...7 Derkins
Bear Crawl...8 Derkins
Bear Crawl...9 Derkins
Bear Crawl...10 Derkins
In total, each PAX did 55 Derkins and a whole bunch of bear crawling.
We then switched to B.O.M.B.S, but with a little twist. There were cones on the short length of the field in three positions. Starting point, turn around point (The length of the horizontal field), and middle point. B.O.M.B.S works like a partner DORA with the following exercises.
B - 50 Burpees
O - 100 Overhead Claps
M - 150 Merkins
B - 200 BBS
S - 250 Squats
Here was the twist - As your partner was exercising, the PAX ran from the starting point to the far cones, but on the way back, switch to army crawls from the midpoint.
After B.O.M.B.S was completed the PAX finished the workout with Wall of Fire.
The PAX lined up and held People’s Chair on the wall while each PAX took turns doing 10 Merkins. When completed with your reps the PAX would line back up on the wall. Each PAX would count their Cadence and the PAX holding People’s Chair would count their reps. After all the PAX finished Merkins, next was 10 BBS. Finally, each PAX did 5 Burpees.
In all it was around 7 Minutes of People’s Chair.
“Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline.” - Jocko Willink
Drop It Like It’s Hot