The Smoke Challenge was attempted today - really a Lite Smoke Challenge since I did not quite complete it, per spec. Time series of exercises plus a 2 mile run. Didn't sound too bad, and didn't look so bad so...
Here are the split times and total in the order they were performed including reps/set. All time includes all rests, walks between stations, cleaning sweat off of roll ball, debating the meaning of dropping my stomach lining on the gym floor, etc.
a) 2.0 mile run, TIME: 14:35
b) 100* kb swings, TIME: 10:20, REPS: 20/15/15/15/15/20
c) 100 prisoner squats, TIME: 4:55, REPS: 50/50
d) 50 stability ball rollouts, TIME: 6:05, REPS: 15/15/10/10
e) 100 bodyweight squats, TIME: 6:10, REPS: 35/35/30
f) 105 pushups, TIME: 8:05, REPS: 35/20/15/15/10/10
*goal is 200
Summary: 2 mile + 455, TOTAL TIME: 50:10
For me the run was the easy part, I could def knock some time off there. Today was the first day I had tried kb swings AND stability ball rolls AND prisoner squats, so it was a good learning day and set a baseline on which to improve. Actually, I'll do some research to make sure I was doing some close approximation to proper form.
MikeZ commented about 20 minutes of pain. I think anyone who can do this in under 30 is badass. I think I'll be feeling it tomorrow.
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