Fa(s)t Bro(ga)s

  • When:05/18/2016
  • QIC: Mario
  • The PAX: Cable Guy, Pebbles, Mildew, Mario (QIC)


Fa(s)t Bro(ga)s

4 PAX forwent the “threat” of some #Broga and posted to YHC’s celebration over his promotion to Site Q of the beloved #F3FatCamp. This is how thangs went.


The Thang:

Warm up:

Take a mosey around the school to get the legs warmed up. Circle up in the lot to complete a couple of warmup exercises. Plank. 5 Merkins IC, straight into 5 Diamond merkins IC, straight into 5 Wide arm merkins, IC. 15 Low Slow Squats. Mosey over to the playground.

 

This portion was recycled, as YHC really just loves the burn. On the pull up bars, PAX were instructed to complete 2X5 pull-ups, followed by 2X5 negative pull-ups (much like a low slow squat, up in one, down for 3 counts). Head over to the swings, where we completed 10X5 in-and-outs with a merkin. Call was one in and out with feet on the swing, followed by 4 merkins (that’s one). Call was an attempt to make it to 10 total.

 

Head over to the parking lot, pick up Mildew, and get ready for the coupon portion of today’s activities. JRR Tolkien was kind enough to lend YHC the gear for fat camp today, thus is spared from the usual harassment you will find in YHC’s BB but he still didn’t want to come out and work on that waistline of his. #hottubtimemachine #notimeforfatcamp #pokepanda Circuit was as follows:

Break into teams of 2

Partner 1: Carries the infamous 85lb bucket down to the speed bump and back. Overhead carry the kettlebell down to the speed bump, swtich hands on the trip back.

Partner 2: Hairburner the 35lb plate down to the speed bump and back. Pick up the two 25lb plates, fingers under the lip, and farmers to the speed bump and back.

3 rounds were completed by each group, and we headed down the the soccer fields.

 

Fa(s)t Camp portion for today was short, yet intense.

50% of max speed to opposite side of field.

50% to midfield, 75% to sideline on the way back. 5 Burpees.

50% up to 90% back across the field. 5 Burpees.

75% to full out sprint (100%) back to start.

Grab the “Tug Toners” (thanks again JRR) and partner back up.

Partner one sprints to first goal post, and then with no rest runs backwards, both with partner applying resistance each way. Flap jack.

Side shuffle right down to goal post, side shuffle left back to sideline, both with resistance. Flap jack.

Bear crawl to goal post, sprint back to sideline, both with resistance. Flap jack.

Prone Sprint. Face down facing the field, full sprint to other side on Cable Guy’s call.

Reverse Prone Sprint. On back, head away from field, full sprint on Pebbles’ call.

 

Circle up for some #Broga.

In somewhat of a “flow”, PAX started in plank. Drop down to elbow plank, where instruction began.

5 “Dolphin push-ups”. Starting in elbow plank, push arse into the air, bringing your head between your elbows. Return to elbow plank. Move back into plank, and push back into downward-dog (X5).

“Cheetah”. Holding plank, move into down dog (arse up in the air, head between shoulders). Lift your right leg straight back (3 legged dog, “3LD”), hold a second, and shift your weight forward, bringing your right knee to your left elbow. Hold, and move back to 3LD. Bring right knee to right elbow, hold, back to 3LD. Repeat both sides, and end in 3LD. Bring right leg through to your hands, twist back foot (now we’re in warrior, basically a lunge position), and drop right elbow to knee (or hand to ground by right foot, if you can make it). Flap jack to hit left side.

 

Mary:

10 Heels-to-heaven

10 Bent knee leg raises

10 Table top crunch

10 Leg drops

10 Flutter

10 Box Cutters

10 Reverse Box Cutters

10 Freddie Mercury

 

Mosey back to the lot for COT.


Naked Moleskin:

After countless weeks of begging from Pebbles, YHC decided to come on as Co Site Q of Fat Camp. This was inevitable, and YHC finally caved. On a serious note, Fat Camp is one of YHC’s favorite workouts. We strive to focus on areas not hit in the other sites (grip, back, all the pull-ups, pull-ups, some pull-ups, oh and pull-ups).

The numbers have dropped off in recent weeks, but the summer’s coming and M’s everywhere are surely planning on sending their loved ones (YOU!, and JRR Tolkien) to Fat Camp for the summer (YHC sent out the brochures last week after naming myself Site Q).

Pebbles was at it this morning, showing the rest of the PAX how to REALLY do pull-ups, especially on the negative sets. He also made sure to keep YHC in line the rest of the morning, asking for additional coupons (leading to the overhead KB carry) and dragging YHC across the field like an Ox out of hell on the bear crawl and the sprints.

Cable Guy was stuck with the now co site Qs for the pull-up section, and had to listen to lectures listing the 486648986 reasons he needs to sign up to Q. In retrospect, we surely would have gotten a “sure man” if we just simply asked. CG continues to impress each morning, with a strong…well everything!?

Mildew showed up just in time for the bucket carries, and looked at YHC thinking “You’re going to carry that all the way over there? Here, let me just carry both for you”. YHC believes this is Mildew’s first post out at Fat Camp (maybe not?), so we let him slide for thinking the kick off was at 5:30. He definitely made the most of the 45 minutes, taking down his first time at hairburners (yea, they suck)! Come back now, ya hear!

 

As always, it’s a pleasure to lead this fantastic site, and I appreciate the opportunity to come on as Site Q. Look forward to the next time.

 

Announcements:

F3 Whetstone. A51 and SOB are combining on this F3 mentor program. Blades (mentee) and stones (mentor) are both needed. Contact Lex Luthor, YHC or Fire Hazard for more information, and talk up amongst the PAX.

Sign Up to Q Fat Camp! And get your friends out for a solid gear beatdown!

 

Aye!

Mario

About the author

Mario author

Subscribe
Notify of
2 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
JRR Tolkien
JRR Tolkien
7 years ago

“Spared from the usual harassment”… I think you had the strike-through on by accident Mario

Mario_SOB
Mario_SOB
Reply to  JRR Tolkien
7 years ago

Whoops! Didn’t notice that.

2
0
Would love your thoughts, please comment.x
()
x