Today was the launch for the high intensity BD option at Rubicon. I was totally stoked when we had 7 HIM’s there ready to go at 5:15 for this trial option.
Thats the thing about high intensity … there is no warm up. Around 5:12 I told the guys, “Stretch now if you need it, at 5:15 we go.”
At 5:15 sharp, we took off from the lot, headed up around children of the corn and in to the dog track. First exercise sequence was MAYHEM. That is:
Yurpees (hand release burpees)
Hand Release Merkins
E2K (elbow to knee obliques)
Merkins, Wide Arm Style
We did this in an escalator format, 15 reps each, with a run around the track between each round. 15 hand release merkins on the heels of 15 yurpees was a bit spicy, especially on the last round. Alternating crunchy frogs and flutter kicks for the 6.
From there we ran across the park to the playground. Rounds of 10 pull-ups, 20 Alpha count lunges and 30 LBCs. Run across the bridge and around the parking lot between rounds. We got 4 full rounds in before we had to head back to make our agreed time hack at 6:05. Updyke was a “nervously HC”, but he was leading the pack at this point … awesome.
COT with Rubicon main crew and Pitstop’s announcement regarding the investment in an AED that will hopefully not be needed to save one of our lives, but is there.
My thanks to all of y’all that came out for the launch. My plan is to run this on Tuesdays at Rubicon for a bit to establish a base crew. Then we’ll discuss where we want to take this from there. More days, hop to a new location, etc. I’m excited.