Something for Everyone at Fat Camp

Something for Everyone at Fat Camp

The Thang

• Mosey around the parking lot for any last minute arrivals and then down to the soccer field for full disclaimer
• COP IC (15 SSH, 10 IW, 10 Windmill, 10 Low Slow Jump Squat)
• Speed
  • Warm up around the soccer field striding (70%) the length and sprinting (90%) the width
  • Meet in the middle at 2 agility ladders for drills. Do the drill, sprint to the end of the field, jog back to the ladder and do the drill back, sprint to the other end of the field, plank/exercise while catching breath
    • Round 1: Lateral high knees, merkins
    • Round 2: Wide hops, plank-o-rama
    • Round 3: Scissors, low plank jacks
    • Round 4: Shuffle/shuffle/lunge (both feet through fast then jump side lunge back across the ladder)
  • AYG sprint back to the middle to collect the ladders and mosey back to our bells (and Fire Marshall Bill)
• Strength
  • Every man grab a bell and mosey to the far side of the school where the basketball courts are, changing carry as needed (waiter carry L/R, suitcase carry L/R, etc.)
  • Starfish Stations – spread out to 5 stations, go counter-clockwise unitl you have done everything twice
    • Station 1: Hairburner across lot, 5 PP Merkins, harburner back, 5 PP Merkins
    • Station 2: 10 Zercher squats w/ ~60 lb sandbag
    • Station 3: 10 1H-Swings, each arm
    • Station 4: 5 Snatch, each arm
    • Station 5: 10 Burpees
  • Break for Mary: American Hammer, LBC, Flutter
  • KB Complex – bring your bell over to the loading dock and circle up. Perform the sequence first with 2 reps of each, then 4 reps of each, all the way up to 10 reps of each
    • 2H Swings
    • 1H Swings (each arm 2, then 4, etc.)
    • Cleans (each arm 2, then 4, etc.)
    • Wall pull ups
  • Take your bell and mosey/stumble back to launch lot
  • 2 more minutes for Mary: Frog Crunch, Dolly, High Flutter
• YHC on the takeout cut short by the blonde lady in the SUV

Moleskin

At over 2 miles, you probably got a little more sprinting/moseying/stumbling than expected (#FalseAdvertising) but you did it and are better for it so you’re welcome. Would love to do more dedicated work with the ladders but tough without one per PAX. If you have one, pull it out and use it at home some time. Great for mobility and agility which we can always use more of.

Fire Marshall Bill did what most Fat Camp Site FNGs do and showed up at 530 instead of 515. Luckily, FMB saw our bells and hung around until we came back for them and then joined in on the fun. (Side note: this is yet another reason to come to Fat Camp – a whopping 60 minutes of strength work and speed work – no other workout like it). 

Originally, the stations were going to be a starfish with burpees at the middle every time. PAX (Frehley’s) were confused concerned since it was not shaped like a starfish (#ToughCrowd) so I audibled to stations. Announced counter-clockwise rotation and then YHC proceeded to go clockwise with most of the PAX except for Pebbles, the only one who actually listened. (T-claps to Pebbles as well for showing up early to do a little EC running)

YHC received multiple stink-eyes and at least one outright grimace when hairburners were called. Everyone changed their mind by the end, however, and was overjoyed those plates made it to the parking lot this morning. The same goes for the pull-ups on the wall. For the record, we did not use the playground because the bars were nice and slick from the rain last night. Plus, the wall is good for your hands if man-hands is what you are going for.

The last round of the KB work was absolutely brutal. YHC had to move to a smaller bell for the last few cleans. Mighty Mite is ridiculously efficient with the bell and watching him clean is a work of art. The same cannot be said of his burpees. Mighty Mite also threatened mutiny, or worse, when he thought my call to head back (to the launch lot) might have been to head back down the ladder (8, 6, 4, 2). Pretty sure he spoke for everyone at that point.

Quiet this morning as we spent the majority of our time catching our breath or in the cave. In hindsight, YHC probably should have brought some tunes #YouLiveYouLearn. Cobains for some of the confusing instructions today. YHC tends to get less authoritative the smaller the group and the clarity suffers. Will work on that. As always, it was an honor to lead.

Announcements

• A51/SOB Pool Party – Candlewyck, 8/20, 4-7 PM. Register and pay. Don’t miss it.
• Convergence at the Ballroom on 9/13 to support Bounty Hunter’s brother-in-law (Convoy) and his unit (Army 385th MCT) as they prepare to deploy. Bring a donation or care package items. 2nd/3rd F provided after. Full PB here: http://f3nation.com/2016/08/03/convergence-to-support-army-385th-mct-deployment/