14 familiar faces eagerly awaiting 0530 start. There was chatter of of a tip jar, but none was provided. YHC confirmed their was a money back guarantee & provided a disclaimer. As soon as the satellites aligned, we hit the go button.
The Thang
This group is often out to a fast start, but first I had to explain how we get to the main event, introduce the Scout Run. I picked this up from a F3 group while I was traveling earlier this year. Think Rock’n Roller Coaster and a Native American (Indian) run. First guy in line takes off on a sprint for 10 sec count (or whatever he chooses). Once he is done, jog back to group as they kept running in his direction. As the first runner passes the next guy in line, he takes off. This was explained to me that most Military advances will send out a Scout to see what was up ahead, hope you enjoyed it.
We eventually made it to the rock pile and circled up for a short warm up
Warm up
SSH: x16 (yep weird number)
Bear Dock: x20 – Cadence count (bear crawl backwards then CCD / then bear crawl forward then CCD)
IW: x20
Mountain Climber: x20
Grab a lifting rock (circuit work): 1st one was a course walk-thru
Curls: x20
Triceps: x20
Shoulder press: x20
Squat: x20
Run up the stairs / Backward run to the turn, then run to front of school
Step-ups: x20 (10 each leg)
Dips: x20
Hand release merkins: x10
Run back to rock pile
LBC: x20
Rinse and Repeat x3 total – Fast guy (Swiper leads Mary)
Still with rock :
Russian twist: x15
One more round of rock work (minus Squats and Shoulder press / add Man maker: x20
Place rocks back
Intro Jiminy Cricket (merkin/ pause at bottom and push off and pop of the ground) x5
Scout Run back to Church
Wall Sit
Balls to wall
Wall Sit
Line up for very short shuttle run and head back to lot… DONE
Announcements
Special Prayer- Samantha Davis- Cross Country runner who passed away at a meet in CLT
https://www.charlotteobserver.com/sports/high-school/article218892490.html
Special thanks to Swiper for taking us out!
Ye’old mole skin
- Thanks to Aquafresh for giving me the opportunity to lead. He was absent, but I he an I both did our 1st Speed For Need at the St Judes run on Sat and got to catch up there. What an awesome experience! so I hope you enjoyed.
- I like a good meat and potatoes morning
- There was an odd silence at 0529
- One the way back from the front of the school, our Pax almost ran head on into the Bootcamp/ Camp Gladiator group.
- Could have gotten ugly, but we moved to the right
- They have tunes, can’t mess with that
- Thank you for humoring me on the new exercises: Scout Run, Bear Dock and Jiminy Cricket
- Total gamble and probably pushed my luck, but you did them
- 2 were borrowed and shared: Scout Run and Jiminy Cricket
- What was the final name for the Bear Crawl thing: I went with Bear Dock, I think I heard others
- This one came to me last night after my wife mocked my forwards bear crawl
- Great way to bear crawl and keep the group together
- DMZ is a unique meeting of both Area 51 and Metro guys. More Metro today, but thanks specifically to BA and Duct for making the trip to witness YHC attempt to Q
- These guy also are known to stop on the freeway starring at car wrecks…sick bastards
- Sorry no arm circles…I know, I promise…next time
- Swiper talks a lot.
- Reference #2, I think he finally stopped running his mouth and we were in awe, hence the silence
- Lastly, someone (Swiper) dropped there ass right before the rock pile….wow!
Anyone see one member of the Pax name show up way too much on this BB?? Someone needs attention #justasying
About the author