- Workout Date - 08/14/2015
- Q In Charge - Bambi
- The PAX - ATM, Look Out Below, Homeward Bound, Third Base, The Situation, Pretty Loving Guy, Whisper, Sammy, Thumper, MO
- AO -
We had another successful man-killer post today at Pitchfork incorporating the dumbbells with a hill workout. While the hill at Pitchfork is not very impressive from its looks, it consistently gives us a beat down. The routine today was Escalators using the dumbbells, while running the hill in between each set. The routine was a bit aggressive, and small modifications were definitely needed by all. I must give special props to Look Out Below, and Third Base who wore there Ruck Sacks through the entire workout. They are taking it to an all new level. Here we go…
Warm up: Run in place – 2 min; Mountain climbers – 2 min; 1DC’s – 20
Main thang: Escalator with Dumbbells
Set 1: 5 – Man makers (burpees w/ Dumbbells) ; Run up the hill backwards, Bear crawl down the hill – 3 times each.
Set 2: 5 – Man makers (burpees w/ Dumbbells); 10 – Curls (each arm); Run up the hill backwards, Bear crawl down the hill – 3 times each.
Set 3: 5 – Man makers (burpees w/ Dumbbells); 10 – Curls (each arm); 15 – Merkins; Run up the hill backwards, Bear crawl down the hill – 3 times each.
Set 4: 5 – Man makers (burpees w/ Dumbbells); 10 – Curls (each arm); 15 – Merkins; 20 – Squats; Run up the hill backwards, Bear crawl down the hill – 3 times each.
Set 5: 5 – Man makers (burpees w/ Dumbbells); 10 – Curls (each arm); 15 – Merkins; 20 – Squats; 25 – Shoulder presses (each arm); Run up the hill backwards, Bear crawl down the hill – 3 times each.
Set 6: At this time the PAX was smoked so we passed on this set and modified. However the modification was not an easy substitute. With dumbbells in hand, we ran backwards up hill/ forward down hill, for 3 minutes without stopping.
Mary: Plank Jacks – 2 min; Big flutters x 50. If you have not attempted Plank Jacks for 2 minutes straight, then you are truly missing a grueling exercise…give it a try.
COT: Michelin 5K; Saturday post at Pitchfork is moving from 7am to 6am to allow for Michelin 5K runnners to attend both if possible.
Prayers for ThirdBase’s mom, Kathy.