Fat Camp #Explodeblast 03.06.16

Fat Camp #Explodeblast 03.06.16

The Thang:

7 PAX started things off with a mosey around the playground and parking lot to get moving, and circle up for COP.

15 IW IC

15 SSH IC

10 Merkins IC

Enough of that. Mosey over the the playground, where PAX completed two supersets.

5 pull-ups. – 10 decline Carolina dry docks (5 rounds)

10 swing in & outs – 15 LBC (3 rounds)

Mosey over to the parking lot. Complete the 4 stations twice, with the time on flippin’ Nessy

1: Battle Rope super set with squats

2: Each partner flip Nessy down to the speed bump and back

3: Hair burners to the speed bump super set with sandbag bent rows

4: Farmers carry two smaller kettle bells with one hand across width of parking lot, switch hands on way back super set with dead-lifts.

Mosey down to the turf field for some speed work.

Lunge walk to the first black line (about 10 yards) and “explode” out of final lunge into sprint (about 10 additional yards). (X4)

Face the school, side shuffle (staying in squat) to black line, sprint. (X3, flap jack X3)

Backwards run (staying low), to black line, right leg over left turn into sprint (flap jack – X2)

10 Berpees

On our 6 for 6 inches

Berpee broad jump to black line, sprint.

15 Heels to heaven IC

Sprint width of field. 50% speed to first goal post, 75% to second goal post, then turn it up to full 100% for remaining length of field. (X4)

Mosey back to parking lot, line up on the first car. Sprint to second car, backwards one car, forwards two cars, back one, etc. Circle up and finish thangs out with Freddie Mercury. COT.

Moleskin:

It all started with a comment from YHC in reference to the weight loss challenge, and how one more trip to the porcelain throne could break a desired weight goal. YHC wasn’t sure how this morning was going to plan out. The main goal was to try and hit the muscle groups that are not commonly frequented in the average workout (ie: back, grip, etc.). Also wanted to throw in a lot of hip and quad work, to help create “explosiveness” when breaking out into a sprint. This brought along the confusion on if “explosiveness” meant the aforementioned trip to the commode or not. Overall, YHC is contempt, and hope it’s shared through the PAX.

Announcements:

Monroe 5K this Saturday, see Soft Pretzel for details. Sign up for the Area 51/SOB march madness pool here. Remember to keep Haggis and Man Down in your prayers as they and their families continue the battle with cancer.

Thank you for posting, men. Look forward to the next opportunity.

Aye,

Mario