WARMUP: Grinder and I were part of a small group planning for an event on Tuesday night. When we started to map out our plan for the event day Grinder had a great idea – why not start the day off Co-Qing The Fort! How could I say no to an opportunity like that. After further conversation a coordinated attack was planned for any PAX that wanted to brave the pain at The Fort!
Grinder took the warmup with SSH/InCadence/x23 , WM/IC/x10, IW/IC/x11, CP/IC/x10 then moseyed around the amphitheater to finish the warm-up.
THE THANG: Grinder’s half of the workout continued with a modified suicide set-up in the COT parking lot. Base cone in the parking lot = starting position, then 5 other cones were placed in equal distances from one another all the way to the top of the hill. Each cone has an increasing rep count: 10/20/30/40/50. Start at the base cone and complete 5 burpees, run to the next cone and perform the called exercise, then run back to the base cone and complete 5 burpees, then run to the 2nd cone and complete 20 reps of the called exercise, then run back to the base cone and complete 5 burpees, so forth and so on. First called exercise was SSH. To break of the routine Grinder through in Airborne’s Hip Exercise routine, then we went right back to the modified suicide routine and this time the exercise called was LBCs and the base cone burpee count was 3. Finished right on time to hand it over to Ruby Slippers.
Since Grinder had us on our feet most of his time, decided to give the PAX a break let them walk with their arms instead. Moseyed to the amphitheater where I had 2 cones 20 ft apart on the back wall. PAX formed a single file line by the 1st cone. PAX began to perform burpees while the 1st PAX in line went BallsToWall at the 1st cone and proceeded to travel in that position down to the other cone. Upon exiting the cone area at the other end PAX were encouraged to keep performing burpees until the last PAX in the line completed the trip. Before entering the cone area each PAX gave the PAX in front of them that had just entered the cone area a 3 burpee head start. Once that routine was done asked the PAX to sit down on the side of the amphitheater with your legs hanging off the edge. PAX partnered up, 1st partner performed 10 BBsitups with feet hanging off the edge while other partner performed Flutters ( encouraged PAX to let their feet/legs drop below parallel ). Partners switched back and forth for 3 rounds.
Went back to the Wall of Pain routine, everything stayed the same except for the exercise routine in between the cones. This time, asked PAX to Plank Walk x 2 and then perform FeetonWallinPlankPosition Derkins x . PAX did this routine until they made it down to the other cone. Cone distance was set at 25 feet for this routine.
PAX were then asked to join me again to sit on the side of the amphitheater for another abblast routine. Same as before with partners and routine -Partner 1 performed 10 straight lower leg lifts while Partner 2 performed LBCs. Another 3 rounds.
Time was running out and I had 1 more routine. Asked the PAX to mosey to the playground. Partner up, find a pullup bar, Partner 1 does pullups to failure and then rests while partner 2 does pullups to failure. Did this for 5 rounds. My last round I did 3 pullups – arms were smoked!
MARY: Moseyed back to the COT parking lot and had time to complete SSH/IC/x21. DONE!!!
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