October 13th, 2016 By backdraft_MECA

7 PAX said no to the fartsack and rolled out into the gloom on a crisp fall morning to brave the now infamous shoulder shredder.

Warm Up:  Mosey to Rehab center parking lot

COP:
Slap Jacks x 25 IC
Windmills x 20 IC
Hamstring stretch
Mt. Climbers x 20 IC

Mosey to Hill 216

The THANG part 1:
Sprint up hill
Bear crawl to first planter
10 Merkins
Bear Crawl to second planter
10 Burpees
Run around third planter back to second planter
10 Burpees
Bear Crawl to first planter
10 merkins
Bear Crawl to top of hill
Run down Hill
20 LBCs

Repeato 2x

Mosey to ASEC rock pile

The THANG Part Deux:
Pick a medium sized rock
All exercises from a squat position:
Curls x 25 2 sets
Straight arm holds 10 secs x 3 sets
Straight arm raises x 10 2 sets
Overhead press/skull crushers x 10 2 sets each

Mosey to Mary

Mary:
WWII x 25 IC
Freddy Mercs x 20 IC
Cobra to Downward Dog
Alt Supermans

Moleskin:
Bear crawls + merks + burpees = shoulder failure.  No breaks between exercises was brutal yet effective.  Q could hardly eek out 10 merks on the last set at the Hill.  Rock pile work added more pain especially with the 10 sec straight arm holds.  Most barely had anything left to give. KGB seemed unaffected by any of it.  They must teach you to ignore pain in Russian special forces training.

Thanks for posting today.  Thanks for the prayers while I was in Brazil.  We have no idea how good we have it here.

Until next time.
Honored.

Concord

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