- When: 12/12/2020
- QIC: Gopher
AO: Any 100 yard field
CMU: Cinder Block
Set up:
Have a marker at both goal lines, the back of both end zones, and then every 10 yards.
Mark out a 1 ½ mile course or run 6 laps around a standard track
Starting line: Back of end zone.
Stop at each marking and do 7 reps of these exercises
Run/Ruck/Walk 1.5 miles
Round 1: Updowns
Round 2: Mericans
Round 3: Squats
Run/Ruck/Walk 1.5 Miles
Round 4: Rows (Carry Cinderblock With You)
Round 5: Thrusters (Carry Cinderblock With You)
Round 6: Russian Cinder Block Swings (Carry Cinderblock With You)
Don’t run down and back, simply carry your block back to the other goal line.
Run/Ruck/Walk 1.5 Miles
Round 7: WW2 Sit Ups
Round 8: Freddie Mercurys
Round 9: Row The Boats
Run/Ruck/Walk 1.5 Miles
Round 10: Decline Mericans(Carry Cinderblock With You)
Round 11: Flutter Kicks(Carry Cinderblock With You)
Round 12: Bench Press(Carry Cinderblock With You)
Don’t run down and back, simply carry your block back to the other goal line.
Run/Ruck/Walk 3 Miles
After each round we will run down and back.
Total miles covered: 12 miles
Total Reps: 1,008
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