November 6, 2017

Obstacle/Isometric Interval Workout

AO: The Old Forest


PAX: Browns, Slick Billy, Pirtle, Bookworm, Sir Mix-a-Lot, Crayfish, Oz, Cargo, Four Eyes, Teacher’s Pet, Shoestring, Matlock   | FNG: PopStar & Kenny G

Conditions: 67F and cool, with obstacles for PAX and drivers alike



Side-Straddle Hops x15

3-Way Lunges x15/leg

SpiderMan Burpees x15

Donkey Kicks x15/leg

Merkins x15

The Thang

Each Round Consisted of Two Components: A 2:00 Round of Obstacle Course followed by a 2:00 Isometric Hold. The Obstacle Course had the following Elements:

  1. Sprint to Cone 2
  2. Squat Jumps over Hurdles
  3. Down Hill Skier (Travelling Side-to-Side Jump) Over Jump Rope
  4. Ladder Buzzsaws (Alternating Sides Per Pass)
  5. Caraoca to Cone 6
  6. Tire Runs through rings
  7. Rinse and repeat for time

Round 1: Obstacle Course/(Boat/Canoe)

Round 2: Obstacle Course/ Plank

Round 3: Obstacle Course/ Iron Cross (Crunch Hold with arms & legs off ground

Round 4: Obstacle Course/ (Superman/Banana)

Round 5: Obstacle Course/ Wall Sit

Round 6: Obstacle Course/ Bridge Hold

Round 7: Obstacle Course/ Crunch Hold



COT / BOM: Q compared format of the workout (obstacle course followed by isometric holds) to our spiritual walk…sometimes having lots of direction and movement (despite obstacles), and other times seeming like an eternity of waiting and trying not to break. At times we do break. We discussed David and his direction and courage, but also his times of waiting and lack of activity…and his times of slipping up. Yet sooner or later each time he came to the Lord to be his strength to carry him through those difficult times. May each of us do likewise.

MOLESKIN: 45 minutes of Obstacle/Isometric Interval F3 with fourteen men