Tomato, TABATA, Potato, Potatohs(I digress…)

Tomato, TABATA, Potato, Potatohs(I digress…)

While the Clemson/Bama fans were all fart-sacked away in their beds, visions of victory/defeat danced in their heads. But the real men of Skunkworks arose with a chatter (teeth that is), to grab their bells and their beans to see what was the matter. And what to their wondering eyes did appear, a Giant Red Boombox and David Bowie(RIP)they did hear.

So this chilly morning brought out the meek, the quiet and the cold but not for long. Within minutes, the chatter and hilarity ensued. …went something like this (fun stuff):

5:30… Lets go

1 Quick Lap around parking lot to the Rock and back.

Disclaimer… yada yada yada

COP:

SSH x30

IW x30

Grab your fav bell and mosey. I lap around track.

Circle up:

Header leads 2HS while I prepare the Jeep Juke for some musical scoring. (I don’t like to hear grown men cry)

So it begins… the Tabatas/Circuit work is on. Scored by some great artists, who Dollywood later proclaimed/labeled as old-school. … well… ouch… Just,….ouch.

Circle up, bells on the ground.

40 secs, Stretch lower back, hinge or squat and touch handle of bells.

5 sec rest

1:00 min Tea Bag Squats

30 secs Goblet reverse lunge right

30 secs Goblet reverse lunge left

5 sec rest

30 Secs 2 Handed Swings

5 sec rest

30 secs Cleans left

30 sec Cleans right

5 sec rest

30 secs 2 Handed Swings

5 sec rest

1:00 min Upright Row

5 sec rest

30 secs 2 Handed Swings

5 sec rest

45 secs Clean and Press left

5 sec rest

30 secs 2 Handed Swings

5 sec rest

45 secs Clean and Press right

30 secs 2 Handed Swings

5 sec rest

45 secs Gunslinger right (Swinging Hammer Curl)

5 sec rest

30 secs 2 Handed Swings

5 sec rest

45 secs Gunslinger left (Swinging Hammer Curl)

5 sec rest

30 secs 2 Handed Swings

5 sec rest

Grab your fav bell and mosey. I lap around track.

Return to Circle.

REPEATO entire circuit (grumble grumble)

Once completed, team up with groups of 3 and mosey/limp to the field with bells.

Two tires at one end of the field for each team. Varying sizes and weight depending on your adventure.

Team member 1 does two handed swings while Team member 3 goes to the other end of the field and does standing tricep presses with bell. Team member 2 moseys to other end with tires and trades. Rotate through several times. (5 minutes)

YHC then called an audible for One Handed Alternating Swings at one end and Overhead Chest Presses at the other, while one team member is constantly rotating and burning rubber. (5 minutes)

Put tires away

Mosey to Parking lot with bells.

Instructed Pax to get on their sixes approximately 2 feet apart in a straight row, with bells, all facing the same way.

5 Pull Overs, 5 Chest Presses, pass your bell to the right and the last pax in the group moseys to the beginning of the line. Repeato. 9 cycles of this. YHC called an audible for the last set, we did 20 Chest Presses.

The end.

moleskin:

Thanks guys for an awesome morning. I desperately tried to find an English voice for the Circuit but ran out of time. I sure hope it was fun, made you smile/laugh and allowed you to push yourselves to a new level.

Lots of pax out there working and pushing hard. You guys are always inspiring to YHC.

The whole concept in the last set was to allow you to use someone’s heavier bell. I think I ended up with StoneColds Smart Car sized bell for the last set. Don’t be afraid to go heavier. Form is the all-important prevention for accidents and injuries. As always, modify as needed. Anyone who has seen me at any AO knows that I practice that regularly.

Somehow we ended up with 1.16 miles. Great work everyone. Always a privilege and thanks for your patience and encouragement in YHC’s adventure.

Thanks to CCC. Thanks to Harley and Fletch for the opportunity and to all of you deranged ppl who showed up in 27 degree craziness.

Props to Header for the pre-5K and the out.