Location: Gridlock
Date: 04/24/2019
Time: 05:30a – 06:15a
Weather:Â 58 degrees, light breeze
VQ: Red Flanders
PAX: 5 – Red Flanders (VQ), Zebra, Lincoln Log, Sous Vide, Dot Matrix
Introduction
The “Dead to Red” is a relay race run in teams of ten in Jordan each spring. the race is 240 Kilometers long and must be completed within 24 hours. This work out is a shout out to some friend I know that have completed the race the past two years. (Besides, the name seemed fitting for my VQ, given my F3 ‘handle’)
Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.
Warm-O-Rama
Michael Phelps 6x ic
Frankenstein’s 6x ic
Grass grabbers 6 7x ic
BBS 6x ic
The THANG
“Dead to Red”
The stations were set approximately 25 meters apart from bottom to top of the parking lot. The workout was set up relay style, started with one PAX at each station and 2 Pax at station 4.
Once the workout was set in motion, the ‘extra’ Pax at station 4 ran down to station 1 and ‘tagged’ sending the working PAX up to the next station to begin new work and sending the next PAX to the third Station.
Continued relay rotation until five complete cycles were finished making for 120 reps total at each station and approx. 500 meter run for each PAX.
Station one “Over the hump” merkins (w/coupon) 3 level, 3 incline, 3 decline, 3 level; repeat (total 24 merkins)
Station two “Gas pump hammers”; seated on coupon, one gas pump, one two count American hammer (1) 24x
Station three “Camel squats”; start on coupon, step off to right with both feet, step back on with both feet and squat (1), alternating left/right. 24x
Station four “Inside out” Mt. climbers; Right knee to left elbow, left knee to right elbow, right knee wide out to right elbow, then left (1) 24x