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This Post’s Author: Brooke

Sorry for the late post about this workout. We had some camera issues and we didn’t want to post without the images. All resolved, so here you go!

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For Halloween weekend, Nick and I went to visit our friend’s in Madison. During our visit, we were privileged to take part in Madison’s version of Pain in the Park, which they call Dislocate All Your Shit.  This particular workout they affectionately deemed “Duckart Dislocation” in honor of our visit. For an added treat, we decided to trek out to beautiful Devil’s Lake for the pain. It was a brutally fun time! Here’s what we did:

“Duckart Dislocation” at Devil’s Lake Workout

It was a cold day, so we hurried to gather up equipment, stretched a bit and then got right into it before our toes went numb.

Warm Up

• 10 Jumping Jacks
• 20 Mountain Climbers
• Downward Facing Dog (30 – 45 secs)
• 20 High Knees
• 20 Bird Dogs
• 10 Glute Bridges

Two times through.

This got our hearts pumping.  Most of us did a lot more high knees than 20 because it was good.  It also made a very satisfying noise–Chuck Taylors on the concrete.

Nick and I liked this warm up so much that we used it in last weekend’s Pain in Lake Park (recap of that workout to be posted soon as well.)

Work 1

• 10 Reverse Lunges (each leg) whilst holding a sandbag
• 10 Sandbag Clean and Press
• 10 Bent Rows
• 10 Push Ups

We repeated this three times. My arms were shaking a lot during the third round and I had to drop down in weight.

The sandbags that we used were homemade, out of duffle bags. I’m going to see if Jesse would be willing to do a guest Blog Post about how he put them together.

Work 2: ”Deerhunter Circuit”

• Started at some rocks with a partner and took off race-style (“Ready, Set, GO!”)
• Sprint to first tree (30-40 yards?)
• Sandbag lift and carry back to starting rocks
• Sprint/Jog  to a second tree (20-30 yards)
• 10 Burpees
• Sprint/Jog back to start
• Sandbag lift and carry to original spot (first tree)
• Sprint/Jog  to a bench (10-20 yards)
• 30 Mountain Climbers next to bench
• Sprint/Jog back to first tree
• Bear Crawl to the wood’s edge… and bear crawl back to first tree (10 yards)
• Sprint to finish (starting rocks)

First and last sprints were compulsory; running legs were better described as “fast as possible” optional and typically taken at a jog pace.  These were done pseudo race style with 2 people going head to head through the circuit. Pairings were Don/Nick, Cadwell/me, and Jesse/Finnin.

Jesse admitted he had to take a knee during the mountain climbers, I have to admit my knee came down a couple of times and I almost couldn’t complete the bear crawls. This circuit was the definition of brutal.

Work 3:  Modified “Beast of Burden”

The Madison crew has made a very impressively simple sled – metal handles and a chain latched onto a Tupperware storage bin top. I was amazed at how much this thing could pull/withstand. We pre-loaded the sled, which is now going by the name of “Tupperbeast,” with a load appropriate for the 2 people running the circuit.

The sled was about 30-40 yards from the start.

• Foot race to the sled
• Winner drags the sled a long fucking distance (80-100 yards? maybe more?) either backwards or forwards
• Loser does 10 burpees, jogs to end of course, does 10 more burpees, waits for winner to bring them the sled
• Winner runs back to the start w/sprint finish in final 40 yards
• Loser drags sled back a long fucking way
• Loser does 40 yard dash to finish.

This was a lot of fun, but wow was pulling that distance intense!

Pairings were Don/Nick, Cadwell/me, and Jesse/Finnin. Cadwell and I were neck and neck to the sled. We tied, so we split up the pain (the burpees.)

Work 4:

We were all feeling pretty much spent and done, when Nick decided to call down the thunder and demanded another run through the Deerhunter.  I kind of hated him at first for this decision, but it ended up being really fun. All 6 of us ripped through it at the same time.  We subbed crab walks for bear crawls, but otherwise it was the same.

What a blast!

After the workout, we made a quick stop at Black Earth Meats on the way back to Madison, for some Organic Grass-fed goodies. Healthy meals were then made and enjoyed upon our return.  The entire weekend was wonderful.

Thank you everyone for showing us a great time in Madison. We hope to make it out again to further dislocate our shit with you soon!