Warm up:
SSH
1 burpee
IW
2 burpees
HW
3 burpees
Shoulder Taps
4 burpees
Then we ran almost every hill I
YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got stung by a Yellowjacket running too close to some bushes avoiding a car. Much rather it be me that got stung than someone else who might be severe allergic.
Before handing off we did called up/down pull-ups for 1 pax and squats for the other 5.
Handed over to Divac
The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps
procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.
30 BBS, 20 squats, 10 merkins until last man finishes (for the record, everyone was super gassed. no body got much past the sit ups -Band Camp)
https://www.topendsports.com/testing/tests/20mshuttle.htm
3.5 miles total.
Finished with some Mary. Photobomb and Fishstix have some serious speed and core strength