Eight men. 55 degrees Fahrenheit. 7:00 AM.
Abe Vigodas – 15 in slow cadence
Valley Merkins – 4 on QIC’s call
Through the Tunnel – 15 IC
Motivator from 10
Little Baby Arm Circles – 15 IC (forward and reverse)
Rockette Hillbillies – 20 IC (note: This was the first time we’ve done these at Iron Valley. It’s a Hillbilly Walker with a high kick after the “step” on each side. There was a small group of folks setting up the soccer field for a Relay for Life event later in the day. They seemed to get a [ahem] kick out of watching us do these. It’s nice to have an appreciative audience.)
Indian Run – 1 lap around the track
PAX partnered up for a Route 66 relay:
Partner A hits the track to find 11 (mostly) evenly spaced cones. Partner A briskly moseys to cone 1 and completes 1 rep of the specified exercise, briskly mosey to cone 2 and completes 2 reps of the specified exercise, … , and briskly moseys to cone 11 and completes 11 of the specified exercise (for a total of 66 reps). Meanwhile, Partner B stays at the “perspiration station” to work through a cycle of exercises continuously until tagged by Partner A at the conclusion of a Route 66 lap. Then Partner B works through a Route 66 lap while Partner A cycles in “perspiration station”. Repeat the relay until time is called.
The specified exercises for Route 66 were as follows:
- Lap 1 – Burp&Merk (e.g., last cone is a burpee with 11 merkins)
- Lap 2 – Copperhead Squats
- Lap 3 – Big Boy Sit-ups
The circuit for “perspiration station” was as follows:
- Tire Flips x4
- Pure Burn x10
- Squat Jump-ups x5 (stand under the pull up bar, perform a squat jump, grab the pull up bar, perform a pull up)
- Motivator from 7
- Lunges x10 each leg
- Rockette Hillbillies x10 each side (since they were a crowd favorite)
Sweat Angels – 20 IC
Gas Pumps – 15 IC
Heels to Heaven – 15 IC
Little Baby Crunches – 15 IC
CIRCLE OF TRUST
Copperfield inspires me.
Sign up for the GrowRuck and rep F3NETN, sign up for the Goliath at the Gorge and dodge paintballs.