A Fitness Community to get Motivated and to Motivate Others 

We held our first workout this season outdoors and this one was in honor of Fran’s pending GoRuck Challenge on 4/20/12.  A GoRuck Challenge is 10+ hours, and 15+ miles of blood, sweat, and tears!  Anyone brave enough, or crazy enough to sign up for one of these events will complete this event wearing a Ruck sack with 40lbs of bricks in it.  Because of this, we invited everyone to bring their own pack for the workout if they like and join in on the fun.  We where out at Laurel Acres and used the hill for this one.

Our format for this workout used a descending rest period.  This is a great way to push and challenge yourself, each time you finish a set the rest will get shorter than the last giving you less recovery time.  Our rest rounds will go: 45 seconds, 30 seconds, and 15 seconds.  The rest round will go by fast, so make sure to be ready!

Round 1

100 Yard Forward Sprint:  Complete 4 sprints, rest 45 seconds after the first set and then 30 seconds and then 15 before the last one.

Partner Handshake Push Ups:  Complete 10-20 reps depending on fitness level.

Active Recovery:  Jog up and down the Hill 10 times.

100 Yard Backward Sprint:   Complete 4 sprints, rest 45 seconds after the first set and then 30 seconds and then 15 before the last one.

Twisted Mountain Climber Push Up:  Complete 10-20 reps depending on fitness level.

Active Recovery:  Jog up and down the hill 5 times.

Rest

Round 2

100 Yard Lateral Shuffle Sprint:   Complete 4 sprints, rest 45 seconds after the first set and then 30 seconds and then 15 before the last one.

Over /Under Frog Leaps:  Complete 20 reps each.

Active Recovery:  Jog up and down the hill 5 times.

100 Yard Power Skip:   Complete 4 sprints, rest 45 seconds after the first set and then 30 seconds and then 15 before the last one.

Hip Switch with Partner (abs):  Complete 20 reps.

Active Recovery:  Jog up and down the hill 5 times.

Rest

Giant Suicide:  100 Yard total length.  Starting at the goal line run 10 yards and then do 20 Sit Throughs.  Run back to the goal line.  Then run 20 yards and do 20 more Sit Throughs, then back.  Next run 30 yards and do 20 Sit Throughs and run back.  Keep going adding 10 yards each time until you running the whole field.

Team Building:  We also did 4 Man Push Up Squares and a giant Human Centi-Plank!

If you weren’t able to make this workout don’t worry we’ll be going strong all season long!  Check out our fan page on Facebook for event updates and announcements.  Keep the posts coming!