Army Crawls ain’t No Joke

QIC: no-ski
PAX POSTED: no-ski, dba, dillio

3 PAX posted for the weekend edition of beatdown at #TheRanch. It was super humid today in Lutz. @dba was an early bird and was moving around and stretching way before any of the other PAX showed up.

YHC on Q today. Today’s beatdown was another prep run for the Tough Mudder. YHC included some Army Crawls to get taste of whats to come.

The Thang;

At BB courts;

  • IC x 15
  • Baby Arm Circles
  • Cotton Pickers
  • SSH
  • Squats
  • Mountain Climbers
  • Merkins

Mosey around dog park/tennis courts and stop at the parking lot looking for lines;

  • Line to line curb step ups (across 2 parking spaces)
  • Line Jumps (backwards)
  • Monkey Humpers OYO x10
  • Line Jumps (forward)
  • Line to line curb step ups (across 2 parking spaces)
  • Repeat;
  • Square Bear Crawl (across 2 parking spaces, to the right, backwards, to the left, forward)
  • Repeat;

Mosey to Field of Pain; 4 cones setup about 12 yeards apart;

  • Army Crawl to cone 1
  • Burpees x5
  • Army Crawl to cone 2
  • Merkins x10
  • Army Crawl to cone 3
  • Imp Walkers x15
  • Army Crawl to cone 4
  • LBC’s x20
  • Repeat back to the starting point; YHC was gassed at this point and almost forgot to do the LBC’s on the last phase. @dillio made sure nothing was missed;

Mosey to the Pavilion;

  • Balls to the Wall (max out)
  • High 5’s OYO x10
  • People’s Chair 60 secs.
  • Repeat;

Move to the Monkey Bars in the playground; Time to station up, each PAX at a station all OYO;

  • S1: Swing Merkin OYO x12
  • S2: Stair Jumps OYO x12
  • S3: Dips OYO x12
  • S4: Lying Pull-up row OYO x12
  • S5: Pole Climb x6 (didn’t work as it was super wet, replaced with climbing the ladder to the top and down few times)
  • Repeat;

@dillio pitched in with an exercise that beat down our legs; Mosey over to the pool ramp;

  • P1 Lunges up the incline pool ramp
  • P2 and P3 stairs the whole time, when P1 finishes ramp, switch to stairs and the P2 does lunges, same for P3

Back to BB courts for MARY;

  • Bear Crawl across BB court
  • Frankenstein’s Walk across BB court
  • Sweat Angels IC x12
  • Box Cutters IC x12
  • Rosallitas IC x12
  • Plank 60 secs. (20 sec. regular, 20 sec. elbows, 20 sec regular)
  • Freddy Mercury’s IC x12
  • Flutter Kicks IC x12
  • Dying Cockroach IC x12 (@dba)
  • Swimmers IC x8 (@dillio_
  • Bobby Hurley’s OYO x10
  • Wall Sit with 20 lb dumbbell, pass it around (few rounds) (@dillio)
  • Face to the Sky (stretch) (@dba)

Total Distance: 1.56 mi

COT

  • Prayers for @dillio sister with some stuff she may be going through
  • Prayers for @dba work related things
  • Prayers for @heisenberg and a quick recovery from his recent encounter with fire ants (many of them)

Moleskin

  • Holy cow, it was a tough one today. YHC was huffin and puffin half way through. The Army Crawls are no joke. The humidity didn’t help either, but the PAX really rocked it today. No slowdowns for anyone
  • @dillio is a beast! Looking forward to his full Q sometime soon!
  • Come on men, spread the word so we can get few more FNG’s to show up
  • We miss our fartsacking regulars! Where you at??
By | 2017-08-26T11:38:37+00:00 August 26th, 2017|Back Blasts|0 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

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