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