4 Wheel Drive

  • Workout Date - 09/28/2022
  • Q In Charge -
  • The PAX -
  • AO -

(1D posting for Forrest)

17 posted in the Gloom…

Forrest-Tue Aug 27 VQ
(Golden Strip)

Warm up
Arm circles (front and back)
Active stretch on hamstrings & quads
Run in place (30 seconds)
Side straddle hop x 30 x 4 count
IMP walkers x 20 x 4 count

2 warm up laps (parking lot)

Ciabatta: 4 min ex
20 seconds on, 10 seconds off x 8
Merkins, Diamond, Wide, Merkins, Diamond, Wide, Merkins, Diamond (all were 7 x 4 count)

People’s Chair: 3 x Sets of 60 seconds (last set we alternated one leg out)…we enjoyed listening to 1Ds adventures during the Spartan Race to get us thru this exercise.

“The abridged Egg Beater:”
Do Merkins (then) Sprint 100Ms (then) do Flutter Kicks

Merkins (20, 15, 10, 5)
Sprint (85-90% effort)
Flutter Kicks (10 4 x count)

Speedskater (2 sets of 20 x 2 count)

Truck Push:
4-5 Men pushed a truck across the parking lot
10 Burpees
Push the truck back
10 Burpees

End with 6 MOM
Flutter kicks: 30 x 4 count
Flutter: One leg hold & switch (2.5 mins)
Modified Bicycles w/arms up: 7 x 4 count
Modified Bicycles w/arms up:7 x 4 count (reverse)
LBCs: 25 x 4 count

COT

Moleskin:

  • The use of 5000lb equipment was the key to this beatdown
  • Next workout is Thursday, same channel, same time. ¬†1D has the Q!
  • HDHH is Wednesday at 17:30, Ale House, Woodruff Rd.
  • Upcoming events: ¬†Teams forming for all!
  1. Apex Games, Greenville,  September 21,2013 www.apexgames.org
  2. USMC Mudrun, Columbia, October 12, 2013 www.usmcmudrun.org
  3. Carolina Spartan Beast, Columbia Area, November 9, 2013 www.spartanrace.com

Aye!

Leave a Reply