Share The Burden…GOROX Redux

Preamble:

• With YHC's Hyrox ATL event just now 6 weeks in the past, a playlist built, and a pair of swanky GORUCK Sand Kettlebells finally filled to capacity....a workout plan was formed.
• So YHC pulled out one of the solo primer workouts from Hyrox prep in April, modified it for a partner workout and adjusted the weights to match the standard-ish cinder.
•  A mini GORUCK + HYROX  = GOROX event ensued with lots of sandbags, a few cinders, lots of cones + red lights, power skips for height, some good tunes, PAX sharing the burden with one another throughout, lots of sweat, and some good ol' fashion hard work.
• Close to 0530 the PAX assembled at the flag, the F3 intro/disclaimer was given, then a mosey to Turf Field 1 commenced.

Warm-O-Rama:

• Mosey down the hill to Turf Field 1 with 1 lap of the future run course to pick up the lone pre-runner.
• Circle up on the field for:
  • SSH - 10
  • Weed Pickers - 10
  • Hillbillies - 10
  • Willie Mays Hayes - OYO
  • Power Skips for height to the 20 yard line and back

The Thang:

• PAX paired up and were divided into 6 groups
• Instructions provided to rotate through the 4 stations until time is called.
• PAX were instructed to stay with their partner on runs and low plank to wait for their partner at the run transition of stations as needed
• PAX pairs were spread throughout the 4 stations to start in a staggered rotation
• All sandbags, sand kettlebells, and cinders were 35-40 lbs each (a few modified versions were made available if needed)
• 4 - Stations
  • Station 1: both partners perform all reps together 
    • At the rear of end zone then perform 25 x  Thrusters with Sandbag/Cinder
    • Run two laps of the parking lot route (roughly .4 miles)
    • Return to the rear of end zone then perform 25 more Thrusters with Sandbag / Cinder
    • Rotate to the next station
  • Station 2: both partners perform all exercises together
    • Burpee Broad Jump to the 50 Yard line
    • Run two laps of the parking lot route (roughly .4 miles)
    • Burpee Broad Jump back from 50 Yard line to the goal line
    • Rotate to the next station
  • Station 3: partners alternate exercises before/after run
    • P1 - Perform Farmer's Carry with 2 x Sandbags/Kettlebells for 110 Yards
    • P2 - Perform Power Skips for Height for 110 Yards
    • Run two laps of the parking lot route (roughly .4 miles)
    • Partners rotate exercises (P2 - farmer's carry, P1: power skips) for 110 Yards back to the goal line
    • Rotate to the next station
  • Station 4: partners alternate exercises before/after run
    • P1 - Perform Walking Lunge with Sandbag on shoulders for 60 Yards
    • P2 - Bear Crawl for 60 Yards
    • Run two laps of the parking lot route (roughly .4 miles)
    • Partners rotate exercise (P2 - sandbag walking lunge, P1: bear crawl) for 60 Yards back to the goal line
    • Rotate back to Station 1
• PAX were moving the whole time
• All PAX made it through at least one full rotation of all 4 stations and a few hard chargers started into their 2nd rotation of the 4 stations before time was called.
• Time called...PAX helped YHC get the heavy items back to a staged vehicle in the field parking lost
• Mosey back uphill to the flag to arrive right at 0615 (or a few seconds after)

COT:

• Announcements:
  • Alpha Central BRR team possibly needs one more runner
  • Monthly Q Source meeting coming up next week (WED)
• Prayers:
  • Healing for injured PAX.  Support and guidance for those needing accountability/motivation or just a nudge in the right direction.
  • Prayers for Cam's Mother and his family with her very quick/sudden diagnosis and early treatment down in Florida....healing, grace, comfort

Naked-Man Moleskin:

• Always an honor to lead.
• This one had YHC a bit nervous about finishing without anything left in the tank.
  • Having the other PAX and a direct partner to share the burden made all the difference.
• Appreciate you men...I wouldn't be out there without you.
• Keep giving F3 away for free and keep showing up. You never know who needs this on any given day...from recurring PAX to FNG.
• SYITG....keep those Backblasts comin' ...AYE !!