Warm up:

Side Straddle Hops- 36 Single Count

Imperial Storm Troopers – 36 Single Count

Toy Soldiers – 36 Single Count

Abe Pagoda – 36 Single Count

Work out:

Mosey around small loop alternating between nur and run.

Grabbed a cinder block

Cones were marked out for 5, 10, and 21 yards

Round 1:

Rifle carry to 21 harder, 21 chest presses. Rifle carry back to start, 21 chest presses.

Carry behind neck, 21 tricep curls, carry behind back again and 21 tricep curls.

Shoulder carry, 21 cross overs, etc.

Bear crawl drags, 21 irkins, crawl bear back, 21 dirkins

Carry block in front of chest, 21 curls, etc.

Run out to 21, 21 LBC's, run back, 21 LBC's

Partner up: one PAX farmer carry both blocks while extra PAX did 21 WW2's.

Round 2:

All of the above except to the 10 harder with reps of 10

Round 3:

All of the above except to the 5 harder with reps of 5

Gassers – goblet carry block to 21, 21 squats. Run to start and run back for block. Carry to 10, 10 squats. Run to start and back to block, carry to 5, 5 squats. Run to start and back to block, carry block to start, 1 squat.

Mary:

Michael Phelps – 36 Single Count

What is the significance of the numbers and the train? I am training for a Spartan Trifecta and the distances are 21k, 10k, 5k. The exercises were geared to working a lot of upper body to prepare for the obstacles. The number 36 is those 3 numbers added together and means nothing other than that.

Thanks for hanging in there and coming out this morning on a rainy day. Until next time…Peace!!