Skinny Runner / Stout Rucker – REDUX
AO: Norseman
When: 2023-12-28
QIC: Knight Rider
PAX (13): Bottom Bunk, Cam's, DeLorean, Fresh Prince, Ha-ha, Huffy, Matlock, Shortcake, Slick, Stroke Seat, Untouchable, Montel
Preamble:
YHC arrived early at the AO to set up tunes, cones, lay out jump ropes, mark a 400 M run course on the turf field, and build out a 200 M ruck / sandbag carry course in the parking lot. ---------------------------- The PRE-BLAST requested that PAX warm up on their own so that we could start the disclaimer/BD right at 0530. The PRE-BLAST also requested that all PAX bring a jump rope if possible. YHC felt inspired by my own VQ anniversary and memories of my first IRON PAX BD in 2022. So a modified “Death by Skinny Runner” BD was planned. Modifications were included to allow for our 45 minute BD time window and to provide a ruck /sandbag carry option. ------------------------- 0530 was called, disclaimer given, DR PAX from F3 Swamp Rabbit welcomed, and we were off on a mosey to the Turf Field 1 parking lot. A rundown of the Skinny Runner / Stout Rucker Redux BD was given and a few demo exercises were conducted. The playlist was started and the PAX were off.Warm-O-Rama:
This was conducted OYO prior to 0530The Thang:
The BD was to be 6 rounds of exercises. Each round involved 100 single-unders with a jump rope or a modification of line jumps back/forth across a parking spot line. At the conclusion of each round the PAX were to complete a “lap” consisting of either a 400 M run around the turf field or a 200 M sandbag carry / ruck. Any combination of the lap types throughout the BD was permissible.ROUND 1 | |||
50 GAS PUMPERS | 100 JUMP ROPES / LINE JUMPS | RUN or RUCK 1 LAP | |
ROUND 2 | |||
10 “PERFECT” MERKINS | 10 BURPEES | 100 JUMP ROPES / LINE JUMPS | RUN or RUCK 1 LAP |
ROUND 3 | |||
20 BONNIE BLAIRS (ALPHA) | 20 V-UPs | 100 JUMP ROPES / LINE JUMPS | RUN or RUCK 1 LAP |
ROUND 4 | |||
30 CAROLINA DRY DOCKS | 30 JUMP SQUATS | 100 JUMP ROPES / LINE JUMPS | RUN or RUCK 1 LAP |
ROUND 5 | |||
40 FLUTTER KICKS (4-COUNT) | 40 HILLBILLY SQUATS (ALPHA) | 100 JUMP ROPES / LINE JUMPS | RUN or RUCK 1 LAP |
ROUND 6 | |||
50 BIG BOY SIT-UPs | 100 JUMP ROPES / LINE JUMPS | RUN or RUCK 1 LAP |