Seven Pax arrived to find out what might be involved in this Black Diamond Mud Run prep workout. Cable Guy and YHC had experience with the setup from last week, but was tweaked a little and longer to hopefully reach BD requirements.

Markedly absent was C-Span who may have shied away due to involvement of a 50# sandbag carry. He can’t escape, penalty will be to carry it throughout Run N Gun next week.

Arrival, individual stretch, easy group jog from YMCA parking lot through trails and past the 2 ponds. Halfway around the second pond were the white board ‘instructions’ and sandbags (10, 20, 30, 40, 50#) at the starting point. Around the pond distance was approx. 1/3 mile.

While we did not break up into teams, most of the Pax ran together for most of the workout and nearly all the sandbags were carried on each lap, with the 40 and 50#’ers being shared during the run. Breaks from carrying the sandbags were offered, if needed, during the workout.

After each running lap were the following, with each exercise @ 2:00:

Lap 1: Burpees, 20 minimum 30 goal

Lap 2: 3x (min) – 5x (goal) up hill bear crawl/down hill front crab crawl

Lap 3: Merkins – 40 min – 80 goal

Lap 4: Lunges up macadam hill – 20 min – 30 goal

Repeat from top as necessary until :50.

Jog back to YMCA parking lot. YHC was hoping to get in practice of fireman carry at the end as the Mud Run ends with a carrying of your teammates, but we had exhausted our time.

Setup of this workout needs some tweaking, especially with the sandbag carries. Teams appear to be the better option, but individuals can run the setup on their own for personal test.

Everyone was pushed pretty hard and I think this was a good combo of running and upper body as is needed for Mud Runs and Spartans.

Main discussions after were about the Columbia relief efforts. Please donate what you can. Watch Twitter for the discussions and when Pax are going to Columbia. Thanks to Justin for taking us out.

Hangout with a few beers in the parking lot. Thanks e1, YHC’s second Q, first BB.