Little bit of everything

Little bit of everything

It’s a good thing that Puddin’ Pop reminded me on Tuesday that I was on the schedule to Q at Hydra today.  It wasn’t on my schedule…likely due to the fact that Bugeater booked the date for me way in advance.  I think that was back when Bugeater was posting at workouts…about three computers ago for me so not much chance it was going to get picked up on the calendar, but I digress.  It was an incredible morning for a workout, so we went at it…

The Thang:

Jog to short track and run a warm-up lap, circle up in the middle (or in the parking lot for COP)

COP

• Imperial Walker x 15 IC
• Rockette squat x 15 IC
• Mtn climber x 15 IC
• Shore shoulders – in squat position
  • arm circles forward 15 IC
  • arm circles backward 15 IC
  • arms up/down 15 IC
  • arms forward/backward 15 IC

Jog over to church – pick a good, non-running rock and circle up

Strength work

• overhead press x15 IC
• bicep curl x15 IC
• bent-over row x15 IC
• good morning x15 IC
• Repeat the set
• Throw in some goblet squats x15 IC

Return rock to its home and jog back to school – find a partner

• Partner “get up” x10 (each person)
• Prairie Fire Mary x10 each direction (L, C, R)
• Partner hand-slap merkins x20

Jog over to football field to repeat the same, but this time on grass

• Partner “get up” x10 (each person)
• Prairie Fire Mary x10 each direction (L, C, R)
• Partner hand-slap merkins x20

Speed work

(four sets of 2 cones, 10 yds b/w each set of 2, and 20 yds between sets)

Round 1

• Start at cone 1
• Run to cone 2, jog backwards to cone 1
• Run to cone 3, jog backwards to cone 1
• Run to cone 4, jog backwards to cone 1
• Repeat

Round 2

• Line up behind cone 1
• Run forward to cone 2, side shuffle between the set
• Run forward to cone 3, side shuffle between the set
• Run forward to cone 4, side shuffle between the set
• Jog backward to cone 3, side shuffle between the set
• Jog backward to cone 2, side shuffle between the set
• Jog backward to cone 1
• Repeat

Round 3 – Same as above, but on all fours (bear crawling) x2

Mosey over to the school for some peoples chair

• Air presses x20 IC

Head back to were we started for COT.

Moleskin:

It was nice to be back at Hydra this week.  It was my 4th post in a row and I’m definitely starting to feel the effect on my pencil arms after weeks of BRR training.  Oh, and Spackler keeps following me around this week…first Fast Twitch, then The Charge, no Hydra.  Good seeing you this morning Spack…well done posting after shutting down the Yellow Rose yesterday.

Tried a new exercise this morning I called the Rockette squat.  Terrible name, but excellent for stretching out the legs.  Lots of chatter about the pace, and criticisms of my form on the squats. #doasIsaynotasIdo

Nice work at the rock pile this morning.  I applaud most of the pax’ rock choices.  Ironsides, however, is a bit more fickle than the rest of us.  I think he ended up with a pile of 4 or 5 rocks after going back multiple times to find the rock that was “just right”.

Q-fail on calling the partner get-ups in the parking lot…that one would have been a lot better in the grass…thus why we did the second set…in the grass.  Form was a bit questionable, although I’m not entirely sure what perfect form looks like on that exercise, so who am I to criticize.

We concluded with some speed work.  We managed to weave in and out of the cones, back and forth, side to side, without anyone getting hurt.  The bear crawl set was particularly unkind.

Good work by all the men out there this morning, and T-claps to Gummy for running in.  There may have been others that opted for the pre-run this morning…sound off in comments.  As always a pleasure leading you all.

Good having one of our Wilmington brothers, SBS, join us in the gloom this morning.

Announcements:

• Anson County launch coming soon

Thanks to Gummy for taking us out in prayer during BOM.