Run: Excursion Previous Next


4.5 mi


9:54 mi


170 lb
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Ran the obstacle course at Ashley, stopping the watch for exercises. Recovery really destroyed my pace. Included 8X 4' dynos at the sand pit. Failed my cat balance crawls at first, did 10 one-arm vaults of the railings, then was able to do 50' of cat balance crawls till I couldn't stay on the railing. 5X dive and rolls before the spillway, then 4X spillway climbs which are about 10 feet down and up. My arms were destroyed at this point so I just ran back. Lunchtime was 3 supersets of 30# weighted dips, 100# barbell curls, 80# pushdowns, 30# dumbell curls, and bench dips.