1/9 Backblast – The Tank @ Vets


Rocky Themed Workout

Weather: 36 degrees F

Attendance: Vincent, Diablo, Kilo, Closer, SweetTart, Drysdale, Meatball, Tony Malito, Carlos’e, Weedwacker, Snacks (FNG), Huggies, Hot Wheels, Nice and Slow (Q)

Goal: Have fun and get heartrate to max as fast as possible

With that goal in mind, I came out a day early to scout because I have been to Vets only about a dozen times.  I wanted to give everyone a fun workout.

We started with a normal warmup – two laps around the monument and then side straddle hops, grass grabbers, imperial walkers, and calf stretches.  The calf stretches were important because we would be running very shortly.

Thang 1: Burpee Mile Indian Runs – basically it is a normal Burpee Mile (12 burpees every 1/4 of a mile for a total of 48 burpees).  I decided to mix it up and have the PAX do sprints throughout (hence the Indian run).  We ran around the outside of the entire park, which included some pretty nice hills.  Luckily, no one fell through the weak flooring in the gazebo.  Overall, it was a challenge.

Thang 2: Rocky Theme Workout – everyone paired up.  I brought a speaker and played the theme songs from Rocky’s 1-4.   No way in hell was I going to play anything from Rocky 5!

  • Partner 1 – Run one lap around the monument at a sprint
  • Partner 2 – Non-running exercises
    • Lap 1 – Plank
    • Lap 2 – Ledge Jumps
    • Lap 3 – T-Merkins
    • Lap 4 – Lunges
    • Lap 5 – Half Burpees
  • Partners switched on each lap

The goal was to repeat the five laps, but we were time limited, so everyone got off easy.

Thang 3: Captain America’s – the group did 1 Big Boy Sit Up and 4 American Hammers, then 2 Big Boy Sit Ups and 8 American Hammers…all the way up to 10 Big Boy Sit Ups and 40 American Hammers.

We completed the workout with announcements (check Slack – January Ruck and EOY Banquet) and intentions.

I really appreciated Kilo inviting me out to Vets.  It was my first Q away from the Posh.  It was a fun time and hopefully everyone felt like they had a good workout.

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