[diesel] Pain Train Brain Drain

AO: Diesel
Q: Landfill
PAX: Stag, Landfill, Rockslide, Penalty Box, Jingles, Spitz, Falcon, Mayhem, Two Hand Touch, Lambeau, Draper, Shriver, McGruff, Tulip
FNGs: None
COUNT: 14
I was pleasantly surprised by the turnout at Diesel. Usually Diesel seems to have 8 – 10 Pax; it was good to see 14. Rockslide and Two Hand must be doing something right!

WARMUP:

SSH x 10
IW x 12
Runner’s stretch L then R, reaching to the sky on each side.
Upward dog, downward dog.
Plank into 6 inch plank (held for about 30 seconds).

Grab your coupons and rifle carry it to Mount Chiseled (Mount X?).
Hold your coupon against your chest and then walk forward up Mount Chiseled, turn around and walk down it. Repeat for a total of 10 round trips.

Carry coupon back to COT

THE THANG:
Progressive exercises. i.e. do 1, then 1 and 2, then 1 and 2 and 3, etc.

STANDING EXERCISES WITH COUPON

Alternating with Rifle carry or Farmer carry your coupon to the entrance of big tent and back to COT.

1. Curls (5)
2. Squats (10)
3. Bent over rows (10)
4. Lunges (alternating pegs, 10)
5. overheard press (10)
6. calf raises (20)

“Intermission”

2 man hose drag, Pull ups with kettlebell (20), shrugs with plate (20), hit tire with the sledgehammer (20).

EXERCISES ON YOUR SIX
Alternate with 20 second planks.
Same progressive nature as standing exercises from above.

1. Skullcrushers (10)
2. LBC with weight over head (10)
3. Bench press (10)
4. Box cutters with weight over head (20)
5. Dips on coupon/bricks (20)
6. Merkins (10)

ANNOUNCEMENTS:
Blood Drive

COT: I took us out.