OK – I blew it – I was supposed to get someone else to cover todays beatdown but I kept getting side tracked and before I knew it – it was 10pm on Thursday and I couldn’t reach out to Fredo for a VQ request – so Fredo if you read this you are up for a VQ next Friday!
A few weeks ago Douille did something I thought was pretty cool and I wanted to see how far and how long it would take to complete the cycle. He called it the cork screw and we only finished 3 floors so I wanted to dedicate the whole workout to doing the complete cork screw.
So disclaimer and the 9 PAX mosey’d to the top of Wolfpack Mtn. A truly muggy, foggy, gloomy GLOOM for the beatdown this am. A comfy 63 degrees.
Warm up was SSH x 20, Imp Walkers, Hillbillies, and Morning Glories x 20 IC
THE THANG:
Then we started the cork screw. Run down the stairs to the bottom floor then up the ramps to the top (7th floor). At the top floor 60 LBCs. Then run down the stairs to the 2nd floor, up the ramps to the top. 50 Plank Jacks. Then down the stairs to the 3rd floor up the ramps to the 7th floor 40 Peter Parkers, then down the stairs to the 4th floor up the ramps to the top 30 Russian Twists, then down the stairs to the 5th floor up the ramps to the top 20 Merks, then down the stairs the the 6th floor up the ramp to the top and 10 Hip Dips each side. This is the Cork Screw. The only cadence is the warm up. Each PAX can work on their own – so each guy gets as much burn as they want. They can attack the MTN or Whiskey DIck it – the modify burden is on the last PAX members – they may not get to finish.
When all was said and done we ran 3 miles. It is almost a 5K. El Wire recommended a possible extra lap bottom to top to finish – or run the ramp down as the cherry on the top which would also push the workout to be more than a 5K. *I like that idea.
We got to the flag 2 min each so we did some mission impossible, and some nolan ryans on the left and right.
It is always a pleasure! Merry Christmas to the PAX.
