Nein Gear Stations

  • When:06/14/17
  • QIC: Argonaut
  • The PAX: Bounty Hunter, Tuck, General, Fire Marshal Bill, Great Wall (FNG, Brett), Kirby, Wild Turkey, Family Ties, Argonaut


Nein Gear Stations

The last couple Fat Camp outings have been low numbers, so a fellowship of nine was a welcomed surprise. 3 (Tuck, Argo, General) for the early pre-run, and 4 (Tuck, General, FNG, Fire Marshal Bill, Wild Turkey) for the second run. Seems like General Underscore and Bounty Hunter have that AO pointed in the right direction. Here’s what we did (after an adequate disclaimer after YHC ogled a new guy):

Heavies

The following stations were conquered under this timing scheme: Each PAX stays at a station for 3 rounds before moving on. Each round, the goal is 8 repetitions (rep details are below). After you complete the reps, the remainder of the time in the round is rest. The timing for the rounds was: 40 seconds, 32 seconds, 24 seconds (5s per rep, 4s per rep, 3s per rep). Getting all 8 reps in was more challenging than the numbers bear out.

Deadlift Burpees

1 Rep ==

  • feet on box, hands on barbell
  • perform push-up
  • jump feet off box into Deadlift stance
  • perform Deadlift (165lb)
  • jump feet back to the box.

Spider-Man Abyss Merkins

1 Rep ==

  • feet on box, hands on dumbells
  • deep merkin, chest to dirt.
  • bring knee up to elbow on way down (alternate)

Double KB Row Lunges

1 Rep ==

  • standing straight, KBs (40lb each) in hand.
  • lunge forward
  • perform upright row with each bell while at bottom of lunge.
  • return and switch legs.

Battle Ropes

No Reps, just:

  • continuous battle-roping

Pull-up Knee Ups

1 Rep ==

  • pull-up, then bring knees raised.
  • lower back to bottom of pull-up

Muscle-Ups

1 Rep ==

  • pull-up
  • transition into straight bar dip.

Sit-Up Squats

1 Rep ==

  • laying on the ground, 24 KG bell held on chest
  • sit-up, hands forward with bell
  • roll forward into the bottom of a squat
  • stand up
  • reverse it back to laying down position.

Shuttle Runs

No Reps, just:

  • shuttle runs, back and forth.

Liberty Swings

1 Rep ===

  • 80lb KB swing, half way to chin height
  • 80lb KB swing, to full chin height.

Mosey down to field


Horribles

  • Sprint 30, Recover
  • Sprint 60, Recover,
  • Sprint 90, Recover,
  • Sprint 120, Recover

Mosey up to playground


Hands & Core

  • 20 LBC
  • Windshield Wipers (Various)
  • 10 LBC
  • Windshield Wipers (Various)
  • 10 LBC
  • Windshield Wipers (Various)
  • 4 fingers, 4 pull-ups, 10 count hold.
  • 3 fingers, 2 pull-ups, 10 count hold.
  • 2 fingers, 1 pull-up, hold as long as you can.

Skins

Good work from all today, despite some rampant Q failure near the beginning of the workout. Really was NOT expecting “nein” PAX for Fat Camp. Good crew today, and a nice prep for Fatboy next week. Welcome FNG, “Great Wall”. “Castaway” a close second given the long hair and beard look.

Announcements

3rd F After Rebel Yell – Fire Marshal Bill has details.

Fatboy Workout Next Week – Fatcamp 0530

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