HEAVY Meets Cardio and HiiT with Firehose

HEAVY Meets Cardio and HiiT with Firehose

17 Men posted for a day of Gear and KB’s at Ascent/Olympus today….Interesting day as 2 of which were FNG”s, 1 guy became shirtless, 1 guy threw up, 1 guy was really tired from staying out too late, 2 guys were under the age of 15 and 1 guy joined 10 minutes late.  Today’s routine was designed to combine heavy slow movements paired with cardio, then second session was a HiiT/Tabata themed routine where Pax were on KB work for 45-60 seconds non-stop, with around a 15-20 second pause between rounds. Standard timing to maximize O2 Saturation and Intervals.

The Thang:

Warm Up: OYO

Heavy Weights and Cardio Mix: 

GEAR Included:

– 365lbs Polled Stretcher (4 man low carry)

– 225lbs Olly Bar (2 man carry)

– 100lbs dumbbell (1 man carry)

– 150lbs KB/Ruck combo (1 man carry)

• Partner up
• P1 takes one place on the list above and carries around the track; P2 Sprint around track with group (GROUPS STAY TOGETHER)
• When P2 or Running group does a lap and catches up to Weight Team Flapjack
• Rinse and Repeat for 6 rounds
• Time: 20 Minutes

 KB Time

• Team circles up and grabs Kettle bells
• 1 of 17 is the timer and rotates with each round
• Timer is a 100lbs fire hose drag approx. 75 yards
• When Timer is up, timer person sprints back to Pax and joins the KB Circuit
• 2 Full rounds

:- Circuit Included:

• KB Swing
• KB High Pull
• KB Upright Row
• KB Goblet Squat/Press
• KB Single Leg Hamstring Dead Lifts
• KB Lunge
• KB Merkins (Alternating Hands)
• KB Lawnmowers
• Foot on KB Merkins
• KB Bent Over Row
• KB Bicep Curl / Press Overhead Combo
• KB Tricep Extensions Laying Down
• KB Bicep Curl in Squat Position
• KB Overhead Tricep Extensions

2 Rounds for Time: 30 minutes

Mary: 

• Partner work (P1 holds P2’s feet and Planks while P1 performs sit up/stand ups)
• Flapjack as many times as you can
• 3 min of Mary OYO

COT

Moleskine,

What a great and inspiring group of new guys today.  It was not even close to an introduction workout and you guys gave it your all!  Some things we noticed (and please chime in below in the comments section if you saw something worth talking about)

Flappy Stick needs to keep his shirt on as it is making all of us jealous!  That guy’s physique is impressive, however YHC is still perplexed as to how he got named Flappy Stick….is there something you aren’t telling us, lol

Billboard was a machine.  FNG, had to take a quick break but rallied like a champ and earned his name today!  Just wish we could have drilled down a little deeper into his background as he’s from Alabama and hates the Tide (Auburn fan).  What is more interesting to find out at coffee today is how he and Dora met…at a bachelorette  party (but not a normal kind….ask them one day).  We may need to bring this back up next time and consider a name change.

The other FNG, Cooter also represented Cabarras Co well.  He’s a NC resident but still scratching my head as to how we landed on Cooter.  Isn’t Cooter from GA?

Witch Doctor continues to lead the pack, and still not sure if this guy has a weakness.

Wolf needs to set his alarm 10 minutes earlier to allow for more bathroom time, hehe.

Rad and Southpaw killed pulling that hose

Gullah is getting old….tomorrow B-Day

Anyone else notice something worth talking about?  Comment below

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As always, it was an honor to lead the team today.

Respectfully,

The Hoff