Tag Team Pain

Tag Team Pain

(Posted by Voodoo on behalf of Voodoo and Goon)

16 pax posted at Old Providence Elementary this past Saturday for what they thought would be a moderate beatdown by YHC and Goon. Fortunately for them, Goon didn’t bother bringing the “moderate.”

The Thang:

Goon leads:
Head to the baby track for a few laps with IC exercises mixed in: SSH, merkin and Imperial Walker with Q-jack by Mall Cop to slow the cadence down to human pace.
Grab the kettlebells and head to the nearest unlined field. Gently place the bells at the near end of the field and then mosey to mid-field for a COP consisting of:
a. Jack Webb from 5 merkins/20 air presses to 1 merkin/4 air presses
b. LBCs
c. Windmills (10 each direction)
d. Russian Twist
e. Freddie Mercury
f. Rosalita/Flutter
g. Protractor

Voodoo leads:
Partner up by bell size. P1 runs to the other end of the field and does 10 Russian twists while P2 does KB exercise. Flapjack.
a. Shoulder press (alternate sides as needed)
b. Swings (1H or 2H, alternate sides as needed)
c. High pulls (alternate sides as needed)
d. Snatches or cleans (alternate sides as needed)

Run to concessions stand for 5 step ups/10 dips/15 LBCs. Repeato x2 for 3 rounds.

Goon leads:
Mosey to the large field in the back for a mini-Beast (5 reps performed every 10 yards for 5 rounds), then mosey back to the start:
a. Cumberland County Viaduct L
b. Cumberland County Viaduct R
c. Low Slow Squats
d. Makhtar N’Diaye

Voodoo leads:
Mosey back to the school and Peoples’ Chair with 25 air presses IC
Mosey back to the near field for another round of KB exercises with your partner. Only changes are that P2 runs first and performs 15 LBCs at mid-field.

Gather the bells and head back to the launch lot for COT, where Goon took us out.

NMM:

> Apologies for the delay in getting this backblast posted. Work and work travel made it tough to get the time. Please comment below to the extent YHC has left anything out or mixed up any of the above.
> YHC has never attended or led a moderate boot camp, so I wasn’t sure what to expect. Since most workouts are you vs. you, “moderate” really is a relative term. YHC thought the workout was tough and everyone was pushing out there. Great work by the pax.
> Little known fact: Goon actually EH’d YHC way back in 2013. He showed up at my house on a Saturday morning smelling ripe and wearing workout gear. Based on his physique, YHC figured he’d been doing some aggressive yardwork (just kidding, Goon), but he said he’d actually been at a free boot camp with a group called F3. Intrigued, I showed up at Anvil a few weeks later and was introduced to Radar’s sandbags and the joy of hairburners. A few months later, when I was able to move my arms and legs again, I made my second post. As they say, the rest is history.
> Thanks to (original) Pele, Gullah and Ickey Shuffle for allowing Goon and YHC to Q. This was YHC’s first post to Ascent, although I’ve been to Olympus many times. It was good to join the pax and YHC appreciates Goon splitting the Q (and devising the whole workout).