Ryan T - Die But Do
- Thread starter Ryan T
- Start date
- Status
8/20/21
AM: Walk 3.82 miles, 1:07:51 hrs, 17:46 min/miles
PM: 3x5 prying goblet squats @32kg
25x6 1hsw @32kg, 5x1/1 GUs @28kg
Stretching
8/21/21
AM: Ruck 35# 2.88 miles, 54:11 min, 18:49 min/miles
F3 Beat Down (I led this one)
WARM-UP:
4-1 Motivators
Cherry Pickers
Prying Squats
THE THANG:
4 stations at the corners fountain
Station 1: Blockees (burpee with a cinder block)
Sprint to Station 2 (100m)
Station 2: Hindu Squats
Leopard Crawl to Station 3 (40m)
Station 3: Hindu Push Ups
Deion Sanders (run backwards) to Station 4 (100m)
Station 4: Side Leg Raises
Gorilla walks back to Station 1 (40m)
10 count rest
Round 1: 7 reps each station
Round 2: 14 reps each station
Round 3: 14 reps each station (jog between all stations for this round). Ran out of time.
MARY:
4 count flutter kicks (41 reps)
Great feeling and daunting to try to lead a group of men like this, 15 in total. As the Q (leader), your lead from the front, drive the men forward. I was one of the first to complete the stations or transitions between for all rounds and stations. As the leader you “pick up the six” which means after you’re done you go back to the guy(s) struggling and finish with them. Everyone else holds a plank until the last man is in. We stayed together As a group. You also count for any cadence exercises and requires a little more clarity of mind and breath support. Good things indeed.
I could tell that a lot of the guys were not familiar with ground work, nor with the Hindu squats and push ups. Challenged them in good ways that they weren’t used to.
I’m signing up to lead more. I’ve got my KB classes down to a science. This is a different animal. The nature of leading the men and pushing them far outside their comfort zones is new. The commradery is greatand the guys that come get more out it than just a work out.
AM: Walk 3.82 miles, 1:07:51 hrs, 17:46 min/miles
PM: 3x5 prying goblet squats @32kg
25x6 1hsw @32kg, 5x1/1 GUs @28kg
Stretching
8/21/21
AM: Ruck 35# 2.88 miles, 54:11 min, 18:49 min/miles
F3 Beat Down (I led this one)
WARM-UP:
4-1 Motivators
Cherry Pickers
Prying Squats
THE THANG:
4 stations at the corners fountain
Station 1: Blockees (burpee with a cinder block)
Sprint to Station 2 (100m)
Station 2: Hindu Squats
Leopard Crawl to Station 3 (40m)
Station 3: Hindu Push Ups
Deion Sanders (run backwards) to Station 4 (100m)
Station 4: Side Leg Raises
Gorilla walks back to Station 1 (40m)
10 count rest
Round 1: 7 reps each station
Round 2: 14 reps each station
Round 3: 14 reps each station (jog between all stations for this round). Ran out of time.
MARY:
4 count flutter kicks (41 reps)
Great feeling and daunting to try to lead a group of men like this, 15 in total. As the Q (leader), your lead from the front, drive the men forward. I was one of the first to complete the stations or transitions between for all rounds and stations. As the leader you “pick up the six” which means after you’re done you go back to the guy(s) struggling and finish with them. Everyone else holds a plank until the last man is in. We stayed together As a group. You also count for any cadence exercises and requires a little more clarity of mind and breath support. Good things indeed.
I could tell that a lot of the guys were not familiar with ground work, nor with the Hindu squats and push ups. Challenged them in good ways that they weren’t used to.
I’m signing up to lead more. I’ve got my KB classes down to a science. This is a different animal. The nature of leading the men and pushing them far outside their comfort zones is new. The commradery is greatand the guys that come get more out it than just a work out.
8/22/21
Covering House 24,901 mile challenge My pledge is 100 miles walking/rucking/street strider
D1:
AM1: Ruck 35# 5.69 miles, 1:36:20 hrs, 16:56 min /miles
AM2: Dog walk 2.67 miles, 43:43 min, 16:21 min/miles
PM: Street Strider 12.16 miles, 1:06:35 hrs, 10.96 min/miles
Total Distance: 20.52 miles
Total Time: 3:26:38
8/23/21
AM: Walk 5 miles, 1:23:14 hrs, 16:39 min/miles
PM1: W8D1
Superset: 2x5/5 mace swings @16# + 2x5 prying goblet squats @28kg
10x10 1hsw @28kg, 5x1/1 GUs @28kg
Stretching
PM2: Streetstrider 7.55 miles, 42:24 min, 10.69 mph
Foam rolling
8/24/21
AM1: Ruck 35# 2.69 miles, 50:20 min
AM2: F3 Beatdown: mix push ups, curls, squats, burpees, flutter kicks, sit-ups.
PM1: W8D2
27x6 1hsw @32kg, 2x1/1 GUs @28kg, 3x1/1 GUs @32kg, 2x1/1 GUs @28kg
PM2: Streetstrider 5.39 miles, 27.52 min, 11.6 mph
PM3: Karate practice - Kihon and Kata 45 min
Foam Rolling
Long day.
Covering House 24,901 mile challenge My pledge is 100 miles walking/rucking/street strider
D1:
AM1: Ruck 35# 5.69 miles, 1:36:20 hrs, 16:56 min /miles
AM2: Dog walk 2.67 miles, 43:43 min, 16:21 min/miles
PM: Street Strider 12.16 miles, 1:06:35 hrs, 10.96 min/miles
Total Distance: 20.52 miles
Total Time: 3:26:38
8/23/21
AM: Walk 5 miles, 1:23:14 hrs, 16:39 min/miles
PM1: W8D1
Superset: 2x5/5 mace swings @16# + 2x5 prying goblet squats @28kg
10x10 1hsw @28kg, 5x1/1 GUs @28kg
Stretching
PM2: Streetstrider 7.55 miles, 42:24 min, 10.69 mph
Foam rolling
8/24/21
AM1: Ruck 35# 2.69 miles, 50:20 min
AM2: F3 Beatdown: mix push ups, curls, squats, burpees, flutter kicks, sit-ups.
PM1: W8D2
27x6 1hsw @32kg, 2x1/1 GUs @28kg, 3x1/1 GUs @32kg, 2x1/1 GUs @28kg
PM2: Streetstrider 5.39 miles, 27.52 min, 11.6 mph
PM3: Karate practice - Kihon and Kata 45 min
Foam Rolling
Long day.
8/25/21
AM: Walk 5.18 miles, 1:25:57 hrs, 16:36 min/miles
PM1: SS W8D3
3x5 prying goblet squats @32kg
25x4 1hsw @32kg
4x1/1 GUs @28kg
Those 4 swings were every 24 seconds. RPE 8.
PM2: Streetstrider 9.08 miles, 48:06 min, 11.33 mph
Learning more efficiency using the strider.
Skipped karate.
3 more days of this brutal week and then rest periods compress, but overall volume and density go down. 702 swings and 64 GUs this week, 345 swings and 36 GUs (some are at 32kg) next week. Aerobic will get slashed (return to my usual ~30 miles per week), however I’d say the streetstrider may not be easy aerobic; if I were to guess, my HR is around 135 bpm on average. Just a guess.
EDIT: With my ruck this AM, I’m at 61/100 miles of road work. I’ve noticed carb cravings and the propensity to snack on energy dense foods has gone up. My guess on this is I am doing lower RQ activities which rely more on glucose than lipids so my body is gravitating toward that. Energy dense foods for extra calories. Just rolling with it.
AM: Walk 5.18 miles, 1:25:57 hrs, 16:36 min/miles
PM1: SS W8D3
3x5 prying goblet squats @32kg
25x4 1hsw @32kg
4x1/1 GUs @28kg
Those 4 swings were every 24 seconds. RPE 8.
PM2: Streetstrider 9.08 miles, 48:06 min, 11.33 mph
Learning more efficiency using the strider.
Skipped karate.
3 more days of this brutal week and then rest periods compress, but overall volume and density go down. 702 swings and 64 GUs this week, 345 swings and 36 GUs (some are at 32kg) next week. Aerobic will get slashed (return to my usual ~30 miles per week), however I’d say the streetstrider may not be easy aerobic; if I were to guess, my HR is around 135 bpm on average. Just a guess.
EDIT: With my ruck this AM, I’m at 61/100 miles of road work. I’ve noticed carb cravings and the propensity to snack on energy dense foods has gone up. My guess on this is I am doing lower RQ activities which rely more on glucose than lipids so my body is gravitating toward that. Energy dense foods for extra calories. Just rolling with it.
8/26/21
AM: Ruck 35# 5.75 miles, 1:44:57 hrs, 18:15 Traps were screaming at me at the 4.5 mile mark. Sorry fellas, we gotta keep going. I was surprised at how hard this ruck hit me. I done 50# for 1 hr in the past and it was hard, but this was harder. Could be accumulated volume of work this week.
PM1: SS W8D4
1x5 Prying Goblet Squats @32kg
26x5 1hsw @32kg, 6x1/1 GUs @28kg
PM2: Streetstrider 9.55 miles, 50:17 min, 11.4 miles Quad monster.
70/100 miles of Covering House commitment. 2 days left.
4 weeks left of current programming. Working towards peaking. Training shifting to 3x per week, higher density and intensity, lower volume.
AM: Ruck 35# 5.75 miles, 1:44:57 hrs, 18:15 Traps were screaming at me at the 4.5 mile mark. Sorry fellas, we gotta keep going. I was surprised at how hard this ruck hit me. I done 50# for 1 hr in the past and it was hard, but this was harder. Could be accumulated volume of work this week.
PM1: SS W8D4
1x5 Prying Goblet Squats @32kg
26x5 1hsw @32kg, 6x1/1 GUs @28kg
PM2: Streetstrider 9.55 miles, 50:17 min, 11.4 miles Quad monster.
70/100 miles of Covering House commitment. 2 days left.
4 weeks left of current programming. Working towards peaking. Training shifting to 3x per week, higher density and intensity, lower volume.
8/27/21
AM: 3.02 miles, 55:09 min, 18:15 min/miles
PM1: SS W8D5
2x5 superset BBDL 135# + unloaded prying goblet squat
10x8 1hsw @28kg, 3x1/1 GU @28kg
PM2: Streetstrider 12.25 miles, 1:06:15 hrs, 11.09 mph
8/28/21
AM1: Ruck 35# 3.81 miles, 1:12:57 hrs, 19:09 min/miles
AM2: SS W8D6 Mobility
5x1/1 GU 28kg, 14x10 1hsw @28kg
Noon: Streetstrider 12.05 miles, 1:04:49, 11.15 mph
Made Covering House benefit goal 101.25/100 miles. Happy about that.
AM: 3.02 miles, 55:09 min, 18:15 min/miles
PM1: SS W8D5
2x5 superset BBDL 135# + unloaded prying goblet squat
10x8 1hsw @28kg, 3x1/1 GU @28kg
PM2: Streetstrider 12.25 miles, 1:06:15 hrs, 11.09 mph
8/28/21
AM1: Ruck 35# 3.81 miles, 1:12:57 hrs, 19:09 min/miles
AM2: SS W8D6 Mobility
5x1/1 GU 28kg, 14x10 1hsw @28kg
Noon: Streetstrider 12.05 miles, 1:04:49, 11.15 mph
Made Covering House benefit goal 101.25/100 miles. Happy about that.
8/29/21
Complete rest day. Slept from 10:30pm - 7am. First day I’ve done absolutely nothing in 6 months. Felt very strange, but I thought it was important to try and break the feeling of MUST vs I GET TO.
8/31/21
AM: Ruck 35# 1.3 miles, 24:13 min, 18:40 min/miles
IronPAX
100 push ups
0.5 mile run
75 push ups
0.75 mile run
50 push ups
1 mile run
25 push ups
1.25 mile run
Notes: Next 5 weeks are called IronPAX where every Tuesday a harder than usual workout is designed. For the first 100 push ups, I grouped them in sets of 5-10, full push ups. That spent me, and guys all over the place were starting their run as I was still half way through my push ups. WTH, I looked around and the reps were skimpy. That was frustrating to say the least. From that point on I did skimpy reps too.
Guys counted it as finishing, but I don’t know. If we were in the military, those push ups would not count.
EDIT: Can any mortal do that many push ups where elbows are not flared, upper arms break parallel with full extension at the top?
Complete rest day. Slept from 10:30pm - 7am. First day I’ve done absolutely nothing in 6 months. Felt very strange, but I thought it was important to try and break the feeling of MUST vs I GET TO.
8/31/21
AM: Ruck 35# 1.3 miles, 24:13 min, 18:40 min/miles
IronPAX
100 push ups
0.5 mile run
75 push ups
0.75 mile run
50 push ups
1 mile run
25 push ups
1.25 mile run
Notes: Next 5 weeks are called IronPAX where every Tuesday a harder than usual workout is designed. For the first 100 push ups, I grouped them in sets of 5-10, full push ups. That spent me, and guys all over the place were starting their run as I was still half way through my push ups. WTH, I looked around and the reps were skimpy. That was frustrating to say the least. From that point on I did skimpy reps too.
Guys counted it as finishing, but I don’t know. If we were in the military, those push ups would not count.
EDIT: Can any mortal do that many push ups where elbows are not flared, upper arms break parallel with full extension at the top?
9/6/21
Rest day.
9/7/21
IronPAX Beatdown
3 rounds for time
800m run
25 yard Murder Bunnies
10 push ups + shoulder taps
25 yard Reverse Murder Bunnies (uphill)
(R1 = 20 Blockee + Thruster (with Cinder Bock)
R2 = 20 Burpees with side jump over Cinder Block
R3 = 20 Burpees with side jump over Cinder Block stood up on end)
25 yard Murder Bunnies
10 push ups + shoulder taps
25 yard Reverse Murder Bunnies (uphill)
R1: 14:32, R2: 16:27, R3: 13:20
Total Time: 44:19
Every round the middle exercise which was some form of burpee was swapped out.
Rest day.
9/7/21
IronPAX Beatdown
3 rounds for time
800m run
25 yard Murder Bunnies
10 push ups + shoulder taps
25 yard Reverse Murder Bunnies (uphill)
(R1 = 20 Blockee + Thruster (with Cinder Bock)
R2 = 20 Burpees with side jump over Cinder Block
R3 = 20 Burpees with side jump over Cinder Block stood up on end)
25 yard Murder Bunnies
10 push ups + shoulder taps
25 yard Reverse Murder Bunnies (uphill)
R1: 14:32, R2: 16:27, R3: 13:20
Total Time: 44:19
Every round the middle exercise which was some form of burpee was swapped out.
9/9/21
Ruck 35# 4.25 mi, 1:12:09 hrs, 16:59 min/mi
Experimented with a different gate. Knees bent more and a bit of a forward lean. Enabled a 14:15 pace, but definitely more taxing the quads and glutes. Might be something to train to see if I can get a faster pace for BWAS Fitness Test Dec 4-5.
Ruck 35# 4.25 mi, 1:12:09 hrs, 16:59 min/mi
Experimented with a different gate. Knees bent more and a bit of a forward lean. Enabled a 14:15 pace, but definitely more taxing the quads and glutes. Might be something to train to see if I can get a faster pace for BWAS Fitness Test Dec 4-5.
9/10/21
Hmmm… Interesting development. Tried some snatching after not doing it for several months.
Warm up:
1x5+5 @16kg
1x5+5 @20kg
1x5+5 @24kg
Chalked up for the rest…
1x5+5 @28kg
3x5+5 @32kg E1:30
I would say the chalk made a significant difference. 28kg and 32kg felt very solid in my hand.
Hmmm… Interesting development. Tried some snatching after not doing it for several months.
Warm up:
1x5+5 @16kg
1x5+5 @20kg
1x5+5 @24kg
Chalked up for the rest…
1x5+5 @28kg
3x5+5 @32kg E1:30
I would say the chalk made a significant difference. 28kg and 32kg felt very solid in my hand.
9/11/21
Rucked with the F3 group this AM to local fire station to honor first responders in our area. Our goal was to carry 911 lbs with us. We go to 927 lbs. I brought 500 lbs worth of kettlebells and weight plates to distribute to whomever needed it. That was a decent amount of work carrying the weights in and out of the house and to the car. Ruck was 3 miles. I carried 55# on my back, carried a 50# sandbag over my shoulders for a half mile, and farmer carried some lighter weights for the rest of the time.
Kettlebell class, had some new folks. Forgot how fun it is to teach new people and see the the "aha" moments. One gal has gotten into powerlifting and she could already see how hardstyle methodology and the things I teach could help with her sport. A go to chain for new folks is actually DL+Dead CL+PR+SQ. Bigger, strong guy got a good session in with just 20kg.
Karate belt test for 4th kyu (second purple) with my son.
Had a beer with burger and fries for lunch. Time to chill.
Rucked with the F3 group this AM to local fire station to honor first responders in our area. Our goal was to carry 911 lbs with us. We go to 927 lbs. I brought 500 lbs worth of kettlebells and weight plates to distribute to whomever needed it. That was a decent amount of work carrying the weights in and out of the house and to the car. Ruck was 3 miles. I carried 55# on my back, carried a 50# sandbag over my shoulders for a half mile, and farmer carried some lighter weights for the rest of the time.
Kettlebell class, had some new folks. Forgot how fun it is to teach new people and see the the "aha" moments. One gal has gotten into powerlifting and she could already see how hardstyle methodology and the things I teach could help with her sport. A go to chain for new folks is actually DL+Dead CL+PR+SQ. Bigger, strong guy got a good session in with just 20kg.
Karate belt test for 4th kyu (second purple) with my son.
Had a beer with burger and fries for lunch. Time to chill.
9/12/21
Walk 4.36 mi, 1:13:14 hrs, 16:48 min/mi
9/13/21
Walk: 3.94 mi, 1:01:43 hrs, 15:41 min/mi
9/14/21
IronPAX
Cinder block = 35 lbs
Round 1
11x(8 burpees -> 160 ft run) Total Burpees 88, 1760 ft/0.33 miles
Round 2
11x(8 squrls = squat/curls -> cinder block carry 160 ft), Total squrls 88 , 1760/0.33 miles
Round 3
1x(66 presses -> rifle carry 160 ft, 22 presses -> rifle carry 160 ft), Total presses 88, rifle carry 1760/0.33 miles
Round 4
2x(44 x-factor -> bear crawl 160 ft, 44 x-factor, reverse bear crawl 160 ft) Total X-Factors 88, bear crawl 3520 ft/0.67 miles.
X-Factors: Lie on your back with arms and legs making an X. Raise opposite hand and foot together above with knees and elbows fully extended (straight arm and leg).
I lead this one. I had to modify presses were supposed to 88 at each end which would have been 176. I had reached my limit. Unless I had a lot more time, there was no way I could finish these, and certainly not without harm. The X-Factors were supposed to be 88 at each end as well, which I would have been able to do, but I ran out of time. There’s a chance that I did a total 13 rounds of burpees because I lost count and erred on the side of more instead of less.
I was with a guy that does little to no cardio but has great limit strength. I witnessed it come in handy with the presses and the bear crawls. He banged the presses out like he was setting a volley ball. My legs, midsection and lungs held up pretty well but significantly challenged. My upper body really needs to get stronger. Granted this is not how the regular beat downs go.
Example of the beatdown: F3 Greenwood
Walk 4.36 mi, 1:13:14 hrs, 16:48 min/mi
9/13/21
Walk: 3.94 mi, 1:01:43 hrs, 15:41 min/mi
9/14/21
IronPAX
Cinder block = 35 lbs
Round 1
11x(8 burpees -> 160 ft run) Total Burpees 88, 1760 ft/0.33 miles
Round 2
11x(8 squrls = squat/curls -> cinder block carry 160 ft), Total squrls 88 , 1760/0.33 miles
Round 3
1x(66 presses -> rifle carry 160 ft, 22 presses -> rifle carry 160 ft), Total presses 88, rifle carry 1760/0.33 miles
Round 4
2x(44 x-factor -> bear crawl 160 ft, 44 x-factor, reverse bear crawl 160 ft) Total X-Factors 88, bear crawl 3520 ft/0.67 miles.
X-Factors: Lie on your back with arms and legs making an X. Raise opposite hand and foot together above with knees and elbows fully extended (straight arm and leg).
I lead this one. I had to modify presses were supposed to 88 at each end which would have been 176. I had reached my limit. Unless I had a lot more time, there was no way I could finish these, and certainly not without harm. The X-Factors were supposed to be 88 at each end as well, which I would have been able to do, but I ran out of time. There’s a chance that I did a total 13 rounds of burpees because I lost count and erred on the side of more instead of less.
I was with a guy that does little to no cardio but has great limit strength. I witnessed it come in handy with the presses and the bear crawls. He banged the presses out like he was setting a volley ball. My legs, midsection and lungs held up pretty well but significantly challenged. My upper body really needs to get stronger. Granted this is not how the regular beat downs go.
Example of the beatdown: F3 Greenwood
9/16/21
AM: Ruck 35# 1.5 miles
PM: 5 prying goblet squats + 5sn L/R @20, 24,28kg. Like this as a warm up.
20x5 snatches @32kg.
Time: 29 min.
Did repeats when I felt fresh.
Chalk helps with grip. Will need to finesse the drop a bit. No torn calluses, but they did get pinched here and there. Good power the whole time. Pleased.
AM: Ruck 35# 1.5 miles
PM: 5 prying goblet squats + 5sn L/R @20, 24,28kg. Like this as a warm up.
20x5 snatches @32kg.
Time: 29 min.
Did repeats when I felt fresh.
Chalk helps with grip. Will need to finesse the drop a bit. No torn calluses, but they did get pinched here and there. Good power the whole time. Pleased.
9/18/21
5 prying goblet squats + 5sn L/R @20, 24,28kg. Like this as a warm up.
20x5 snatches @32kg.
Time: 29 min.
Calluses are well filed and cared for, but still came close to tearing. No rips, but I kept smoothing them out and pushing them down between repeats. Started experimenting with whip grip. Will take some work, but I could see the potential, if executed correctly, to spare the calluses with some sacrifice to the palms. Toughing the skin up would be a part of the process.
5 prying goblet squats + 5sn L/R @20, 24,28kg. Like this as a warm up.
20x5 snatches @32kg.
Time: 29 min.
Calluses are well filed and cared for, but still came close to tearing. No rips, but I kept smoothing them out and pushing them down between repeats. Started experimenting with whip grip. Will take some work, but I could see the potential, if executed correctly, to spare the calluses with some sacrifice to the palms. Toughing the skin up would be a part of the process.
9/20/21
F3: Closest friend in the group has been made a leader at a new AO nearby (8 minutes away), went out to support him.
Random order and reps based on frisbee golf tosses
Round 1
35 push ups
35 CPR (Clean+Press+Tricep Raise)
25 sit ups
35 blockees
30 body weight squats
Round 2
20 sit ups
20 weighted squats
35 regular burpees
Ran out of time…
Still highlights upper body strength endurance challenges. Starting thinking about push up form and muscle recruitment. Reread Karen Smith’s on the perfect push up. As I do GTG on other days, I will practice a bit narrower hand position, keeping those arms corkscrewed into the ground and assume a more hollow position. As I was fatiguing this AM, I also got the idea from the bottom position to push shoulder blades away from each other to help drive through my palms and some relief on the anterior deltoids. It provided some additional power as well
F3: Closest friend in the group has been made a leader at a new AO nearby (8 minutes away), went out to support him.
Random order and reps based on frisbee golf tosses
Round 1
35 push ups
35 CPR (Clean+Press+Tricep Raise)
25 sit ups
35 blockees
30 body weight squats
Round 2
20 sit ups
20 weighted squats
35 regular burpees
Ran out of time…
Still highlights upper body strength endurance challenges. Starting thinking about push up form and muscle recruitment. Reread Karen Smith’s on the perfect push up. As I do GTG on other days, I will practice a bit narrower hand position, keeping those arms corkscrewed into the ground and assume a more hollow position. As I was fatiguing this AM, I also got the idea from the bottom position to push shoulder blades away from each other to help drive through my palms and some relief on the anterior deltoids. It provided some additional power as well
9/21/21
F3: IronPAX Week 3
The Wobble (Modified)
Original
50 Kraken Burpees (3 hand release push ups)
400m run
50 BB Burpees (burpee with jumping lunges L/R when getting up from push up, followed by squat to jump)
800m run
50 jumping lunges (L/R = 1 rep)
Note: Timer set to go off every 2 min while doing exercises. 50 m dash and resume reps.
Modified (what I did)
30 flying squirrels (burpee with no push up)
400 m run
15 Kraken + 15 regular Burpees
800 m run
30 BB Burpees (burpee with jumping lunges L/R when getting up from push up, followed by squat to jump)
800 m run
30 jumping lunges (L/R = 1 rep)
1200 m
Note: Timer set to go off every 2 min while doing exercises. 50 m dash and resume reps.
Gave up the ego since I did a beat down yesterday. If you’re doing more of a boot camp style fitness, running is a smart way to give the upper body a rest.
F3: IronPAX Week 3
The Wobble (Modified)
Original
50 Kraken Burpees (3 hand release push ups)
400m run
50 BB Burpees (burpee with jumping lunges L/R when getting up from push up, followed by squat to jump)
800m run
50 jumping lunges (L/R = 1 rep)
Note: Timer set to go off every 2 min while doing exercises. 50 m dash and resume reps.
Modified (what I did)
30 flying squirrels (burpee with no push up)
400 m run
15 Kraken + 15 regular Burpees
800 m run
30 BB Burpees (burpee with jumping lunges L/R when getting up from push up, followed by squat to jump)
800 m run
30 jumping lunges (L/R = 1 rep)
1200 m
Note: Timer set to go off every 2 min while doing exercises. 50 m dash and resume reps.
Gave up the ego since I did a beat down yesterday. If you’re doing more of a boot camp style fitness, running is a smart way to give the upper body a rest.
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