Ten Tan Men Ran

Ten Tan Men Ran

10 summer lovin’ PAX greeted humid June with a groan and renewed resolve to get bigger, faster, stronger. Here’s what happened next:

WarmUp-orama

• STARTEX
• Mosey Lap Around the School
• 20 SSH IC
• 10 Merking IC
• 15 Seal Jack IC

The Thang

Strength Work

Partner Up. Rounds are 3 minutes long.

Rd A: Abyss Merkins with Resistance : P1 with feet on curb, hands on KB handles, P2 stands in front and applies pressure to shoulders of P1. 8 slow, deep merkin reps. Switch and Repeat until round is over.

Rd B: Dead Hang Pull-Ups: P1 does 8 dead hang pull-ups (pausing a full second at full extension), P2 deep air squats (1 second hold at bottom) until P1 is finished. Switch and Repeat until round is over.

Rd C: Arm Complex: P1 and P2 do same thing.
– 8 bent over row (R)
– 8 curls
– 8 bent over row (L)
– 8 curls
– 8 KB press (R)
– 8 tricep extension
– 8 KB press (L)
– 8 tricep extension
Cycle through until round is over.

Repeat rounds A, B and C, three times each…Then,

50 KB Snatch OYO, Plank for the six.

Speed Work

Mosey down to the pristine artificial turf for some max effort, full length sprints. The goal here was to work on long-striding, well formed sprints, that stay at full speed for the length of the soccer field. 110 meters. Mosey to the south side of the field:

Round 1

• Pause…Mark-Set-Go
• Sprint to the North side !!!
• Recover walk to mid-field
• Plank for the six
• 50 Flutter in Cadence (on Pebbles count)
• Mosey to the south side

Round 2

• Pause…Mark-Set-Go
• Sprint to the North side !!!
• Recover walk to mid-field
• Plank for the six
• 50 Heels to Heaven in Cadence (on Mario count)
• Mosey to the south side

Round 3

• Pause…Mark-Set-Go
• Sprint to the North side !!!
• Recover walk to mid-field
• Plank for the six
• 50 LBC in Cadence (on Mario count)
• Mosey to the south side

Cooldown

• Mosey long route back to start.
• Circle up for the following on YHC’s count (starting in full plank):
• (down) six inches, hold, 5 plank jacks while at 6 inches, (up)
• (down) six inches, hold, 10 plank jacks while at 6 inches, (up)
• (down) six inches, hold, 15 plank jacks while at 6 inches, HOOLDDD, (up)
• Recover
• ENDEX

COT, OneNiner closing prayer

Quacamoleskine

The joints and muscles groaned deeply when YHC emerged from the sack this morning, and complained again when emerging from the truck in the Elon parking lot. It was clear that YHC was going to be passenger #1 on the strugglebus for this post. As the PAX rolled in, it was obvious they were in no hurry to emerge from the “comforts” of reclined bucket seats and recycled air. Clearly everyone was sore from a combination of Memorial Murphs, Black Diamonds, long trail runs, and/or hot-tubbing. Like an old locomotive that hadn’t been greased in a while, we all joined in a long groan as we set off for the initial mosey at a slow pace. Reassuring to know that YHC was not the only passenger on the pain train.

Grinding effort from all this morning. Lot’s of good grunting during the resistance merkins; nothing quite like the sensation of complete muscle failure. Pretty sure you could put a house on Haggis or Marlin’s back and they could still complete the resistance push-up; Overhead simple doesn’t quit, he had one rep during the last round that probably should have resulted in failure, but he pushed through, completing maybe the longest rep of all time (complete with grunt). Fire Hazard and Tolkien beasted the pull-ups (others may have as well, but noticed those two dudes crush it particularly). During the unexpected call for 50 snatches (even YHC was surprised, where the heck did that come from), Pebbles grabbed YHC’s mega bell and crushed the snatches. (the megabell is only 55lbs, but the handle is super fat, which makes it mega and sucky). Thanks Pebbles, I got to use a smaller bell and save my breath to call the next exercise. There were some really fast dudes out there on the sprints; Mario, OneNiner, General, among others. Overhead probably PRed on his last 110 meters, solid push dude. Hat tip to Pebbles, Mario, and OneNiner on counting out the Mary.

Everyone coming out, while sore and probably in need of some recovery (or hot-tubbin) for a Fatcamp sufferfest today was a tribute to the esprit de corps of SOB and IL PAX. Well done dudes, continue to embrace the suck.

Argonaut out.

Announcements

• F3 Sippin’ on Booze tonight 7:30p (Brazwells, 11318 N Community House Rd, Charlotte, NC 28277).
• Whetstone (See Mario for details)