A Boy Named Sue. Tonka tapped me to Q this one telling me only that it needed to “feel like a face punch”. I said yes and began planning my plans of torture and sado-masochism.

0530 we circled up, disclaimer given. First exercise is pick up your kettlebell and head to the front of the church for some four corners action around the sanctuary. It went like this:

20 minute EMOM. A different exercise at each corner. One minute to complete the reps and get to the next corner. Here’s the catch, increase one rep at each station each round. It looked like this

• Round 1
  • Corner 1 – 15 Russion KB swings
  • Corner 2 – 20 merkins
  • Corner 3 – 20 squats
  • Corner 4 – 10 burpees
• Round 2
  • C1 – 16 Russion KB swings
  • C2 – 21 merkins
  • C3 – 21 squats
  • C4 – 11 burpees

And so on for five round (5 round X 4 corners = 20 minutes). It got difficult in the latter rounds keeping up with the 1 minute time hack with the reps increasing but no PAX fell out. On to the playground.

60 kettlebell step-ups on the benches. At the top of each minute, complete +1 burpee (i.e. after one minute of step-ups, stop and do 1 burpee. After the second minute stop and do 2 burpees). Continue this painful pattern until all 60 kettlbell step-ups were completed. Suitcase carry around the playground for the six.

Next I broke out the 100 lbs “slug” sandbag. Think strongman atlas stone. One PAX held the sandbag in a snugly bearhug while the other PAX took a lap around the back parking lot. Rinse and repeat until all PAX got their turn on the slug. There was a burpee penalty for all PAX if the bag hit was dropped but these studs didn’t have that problem.

To finish out, we went for 100 kettlebell swings. Stop at the top of every minute to perform two burpees. Time was called about 3/4 of the way through and we mosey’d back to the flag.

name-a-rama. circle of trust. ball of man. all that stuff. picture time then out!

Moleskin

Good work by all PAX. The 20 minute EMOM with increasing reps was a good starter but I should have added more merkins, too much rest at the third corner. Darn.