YHC has Q’d many a bootcamp workouts but this was his first gear Q. Mighty Mite and Voodoo have been dedicated gear Q’s and have handled a majority of the gear workouts so it was only fair that some of us freeloaders step up to Q and give them a break. Anyways all it is is swings with a couple of other exercises thrown in…how hard can it be right? That is partly true but there are still lessons to be learned (more on that later). So after some pre-workout jump roping by Wild Turkey and stretching by Uncle Leo the clock hit 5:30 and it was time to get started. A brief disclaimer was followed by a brief warmup of SSH and small/big arm circles and then to the main event.
The overarching plan of the workout is to get 250 swings in generally broken out over 5 rounds with other exercises tossed in.
1st set = 20 swings + 10 plank rows each side + 8 goblet squats over a 2:20 minute span
2nd set = 20 swings + 5 presses each side + 8 KB lunges each side over a 2:20 minute span
3rd set = 10 swings + 10 offset merkins per arm + 6 KB chippy crosses over a 2:20 minute span
Repeat for 5 rounds
The thought was that the main event would take 35 minutes leaving about 7-8 minutes for carries and core work. What actually happened was YHC paused the workout from time to time to allow for more recovery time. My official statement is that some of the guys that were using heavier bells and taking the time to use proper form were finishing with just a few seconds until the next set. More rest/recovery time is needed for that so YHC audibled for additional recovery time. The truth is YHC didn’t want to be that guy passing out at his own Q so the unofficial statement is that YHC needed some additional recovery time. Anyone that says gear workouts are not cardio workouts…pfffffftttttt whatever. Once the main workout was done there was a little over a minute left so 1 minute of elbow plank took us to 6:15.
The lesson learned here by YHC was to back down the additional exercises. Since the swings were broken out over 3 sets, adding 2 exercises to each set eventually took almost the entire time allotted per set. When I went through a set in my garage it worked out but what I didn’t take into account was how on sets 3-5 the timing slows down. Regardless, it kicked YHC’s butt and hopefully everyone else’s too. When we finished the tabata timer lady who lives in my iPhone stated that we completed our workout in 39 minutes and 45 seconds which Beetlejuice quickly added there’s the name of the backblast.
I am a child of 90’s and early 2000’s alternative rock so the playlist was from this genre. Some hits that people knew along with some deeper cuts that are my favorites. The playlist:
Beastie Boys – Sabotage
Diffuser – Karma
Foo Fighters – Best of You
Incubus – Pardon Me
The Killers – When We Were Young
Kings of Leon – Black Thumbnail
Rage Against the Machine – Bulls on Parade
Silvertide – Ain’t Comin Home
Tantric – Down and Out
Live – Iris