1-10-1 Burpees + 100-10-100 Yard Sprint (up then down)
Performed as: 1 Burpee then 100 Yard Sprint, recover on the jog back, 2 Burpees plus 90 Yard Sprint, then 3 Burpees plus 80 Yard Sprint, then 4 Burpees plus 70 Yard Sprint, and so on At 10 Burpees plus 10 Yard Sprint, reverse it to the start.
Today we hit the field armed with a kettlebell, 75 feet of rope, ourselves and a commitment to improve our fitness.
Welcome to newcomers Namir and Kim who blended in well with the group and whose collective intensity and positive attitudes were contagious. Looking forward to seeing both of you strive for your mutual goals. The group was led by a great friend and one of the best fitness instructors I have ever met and my inspiration, Rob Ord, (www.brassringfitness.com) on leave from training our military's elite forces. Thanks for the workout Rob.
Workout of the Day
Run the width of the football field then do one set of the below, before running back to finish the second set.
20 seconds of push ups x 2
20 seconds of squats x 2
20 seconds of sit ups x 2
"Waiters Walk" with kettlebell across and back, switching arms at the halfway point
Goal was to drag 75 feet of rope with a 53 lbs kettlebell attached around the football field as quickly as possible. The team did an incredible job and learned a little bit about spaghetti arms and slick rope.