Run!!!!!

Run!!!!!

10 men posted at Fat Camp Wednesday morning to get stronger and faster.  The faster part came first.  Here is what we did.

The Thang:

Mosey to the soccer field and line up on the goal line.  Warm up with 20 MC IC, 20 lunge walks, 20 SSH IC, 50 high knees, 10 merkins IC, karyoke rest of the way to the end.  Run the length of the field back, accelerating to the midfield line and decelerating the rest of the way.

Sprints: 1 halfway (jog back), 1 full length, (jog back) and 1 full length, jog halfway and then sprint the rest.  In between, do one set of core exercise IC and one plymetric exercise AMRAP for 20-30 sec.  Exercises in order were: man-maker merkins, 180 jumps, back bridges, ply merkins, peter parkers, and single leg broad jumps (10 each leg).  Finish with 4 sprints of half the field.  In between, pause for 20 single count merkins, then drop to six inches for a 10 count, which was the starting position for the next sprint.

Mosey back to the lot for strength work.  Circuits were done with a “pacecar” where one station had a prescribed number of reps, everything else AMRAP.  Circuit 1 = 15 KB squat thrusters, in and outs on the swings, 2 handed swings, and pull-ups.  Repeato.  Circuit 2 = 10 KB cleans each arm, decline merkins on the swings, double KB cleans, and dips.  Repeato.

Mary: PAX choice for 8-10 min, during which PAX took turns doing muscle ups on the bars and fireman carries with KBs.

Finish with 3 sets of: KB merkins (10, 10, AYG), 5 burpees OYO, Curls (20, 15, 10).

Moleskin:  Fat Camp is a great concept.  Even without much gear, there is stuff we can do to focus on strength and speed and make a good compliment to running workouts and boot camps.  The key is doing the exercises with intensity, which this group of PAX did an awesome job with.  Starting with the sprints made the back half pretty brutal but the sprints themselves were high quality with guys going all out.