Fat Camp Gets Heavy

Fat Camp Gets Heavy

The ankle wasn’t having it this morning so YHC decided on a 0.0 mile routine for #F3FatCamp. The only request on Tweeter/Slack was for the PAX to bring “something” heavy. Luckily for us, Fire Hazard had a whole truck load of heavy things for us with the sandbag being the weapon of choice. It looked like it was going to be the 4 brutes getting after it, but as the rain picked up in came 3 more cars with a minute to spare.

Warm-up

• Low Slow Squat x 10
• Merkin (civilian ct) x 15
• Cherry Pickers x 10….an unfamiliar exercise with the attending PAX as I made out a few WTF’s?
• Mountain Climber x 15

The Thang

• Weighted Squat Ladder
  • With weight, PAX perform 1 Squat at 1st line, side-step to 2nd line and perform 2 squats, side-step to 3rd line and perform 3 squats………….all the way up to 10 and then work their way back down from 10 to 1
  • A couple of 6inch planks mixed in along the way = crowd pleaser
• Bicep Hang/Weighted Curl Circuit
  • PAX hang in pull-up position under tension for time and then follow-up with weighted curls:
  • 20 sec hold + 10 curls
  • 18 sec hold + 9 curls
  • 16 sec hold + 8 curls
  • yada yada yada down to 2 sec hold + 1 curl
• Weighted Wall Squat
  • With weight lifted overhead, 4 sets x 10sec hold
• 11’s featuring Incline Merkin (Irkin)/Tricep Extension (weighted)
• Just to shake out the muscles and drop the weight, 10 turbo leg ups each leg
• Grand Finale – Burpee/Weighted Squat Ladder
  • 10 burpees/10 weighted squats
  • 9 burpees/9 weighted squats
  • 8 burpees/8 weighted squats and so on down to 1

Moleskin

• Most of the mumble chatter was around Fire Hazard and Kirby bragging about their National Champion Tigers…(wake me when it’s over, but definitely major props on slaying the dragon), heckling my terrible math skills (I reminded the PAX that I studied business at NC State, not smart enough for engineering), and fingers disappearing in asses…we’ll skip the explanation there
• Fallout texted me letting me know that he was having trouble walking a day after the workout…I told him his quest for a great ass doesn’t come without consequence. Praises and continued prayers for Fallout and his family as they continue to grow their family with new 2.0 Kai!
• Wild Turkey led by example executing top notch form in all circuits which is paramount when doing this type of workout. Always good to have you out
• Escobar after partying it up on Monday night showed no signs of weariness as he cranked through everything crushing the tricep circuit
• Thanks to Male vocalist of the year award nominee Mighty Might for joining me in doubling down with the weight vest/ruck sack throughout the workout and setting the pace on the Squat circuit

Announcements

• Good luck to all those running in Joe Davis this weekend
• For those not running, post with Mighty Might at Stonehenge

Over and Out – General