The pax got together on a glorious God blessed morning with temps in the 60’s to sweat it out at Emmaus Community Park and some undisclosed top secret off-site location near the park. The pax tested themselves will 3-4 miles of course with 12 obstacles intermixed along with push-ups, squats, ab-exercises, and glorious burpees mixed in as additional strengthening and penalty reps. Overall, the pax performed well on the course, and while running or carrying 70 lb. buckets of stone between obstacles, they were able to partake in some glorious mumble chatter!
The Workout
Disclosure – 1 min
Warm-Up
- Light jog
- Arm circles
- Sun dials
- Trunk twists
- Knee & ankle rolls
- Monkey humpers
The Thang
Round 1 – Obstacle Circuit #1
Five obstacle stations- must complete each obstacle station for predetermined distance or reps or have to add 2 penalty burpees at the end for each failed obstacle.
- Monkey Bars Vertical- must go to end and back
- Wall Jumps- must pull yourself up 10 times by jumping up above low to medium pull-up bar to simulate a wall
- Monkey Bar Swings- must go up and back
- Long Jumps- must jump across a certain grass distance and not touch the grass or fail the obstacle
- Inverted rows- position under a swing with legs straight or bent and pull yourself up to touch your chest for 20 reps. If you don’t complete the reps add 2 burpees.
- At the end of circuit everyone does at least 20 burpees plus 2 for each failed obstacle (max 30)
Round 2 – Run
Run (1/2 mile up steep hill nicknamed “Heartbreak Hill”) Pax ran up and down at each speed limit sign to circle back to encourage the six at the end along the way. It also allowed for some extra glorious mileage.
Round 3 – Bucket Carry
Walk/Jog 1/4 mile with bucket filled with 40-80 pounds of stone each time you drop you add 5 push-ups to base of 30 (max 50)
- Push-ups 30 on hill nicknamed “Hillbilly Hill”
Round 4 – Obstacle Circuit #2
Five obstacle stations- must complete each obstacle station for predetermined distance or reps or have to add 2 penalty burpees at the end for each failed obstacle.
- Bear Crawl- up and down steep hill
- Rope Climb- climb to top or +2 burpees
- Bucket Hoist- pull heavy bucket up to the top and slowly down or +2 burpees
- The Wall- traverse a rock climbing type wall all the way across or +2 burpees
- Hillbilly Hill- bottom 25 crunches; middle 25 pushups; top 25 leg raises
- At the end of circuit everyone does at least 20 burpees plus 2 for each failed obstacle (max 30)
Round 5 – Log Carry
Walk/Jog 1/4 mile with heavy log weighing 10-60 pounds and each time you drop you add 5 squats to base of 30 (max 50)
- squats 30 with 5 added for each time you dropped the log
Round 6 – Run to Shovel Flag
Run 1/2 mile down “Heartbreak Hill”. Pax again ran up and down at each speed limit sign to circle back to encourage the six at the end along the way and earn more extra glorious mileage.
Countarama and Cool Down
Circle of Trust