A Wheelbarrow Full of Goodies

A Wheelbarrow Full of Goodies

Finally felt a bit like winter again this morning and it was a refreshing way to start the day. After Fahvra came sprinting in from who knows where at a pace that very few humans could match, this is what happened.

Thang

• COP
  • IW x10 IC, 5 swings each arm OYO
  • Moroccan Nightclub x10 IC, 5 snatch each arm OYO (insert delayed, but thorough disclaimer here)
  • LSS x10 IC, 5 thrusters each arm OYO
  • Low Slow Merkin x10 IC, 6-inch Plank Jack x10 IC
  • Paused Jump Squats x10
• Mosey to the field with your KB and drop off at Stations 1 & 2
• Before stations, line up on sideline facing across the soccer fields
  • 20 spiderman crawl steps, 10 push ups, AYG to other side of field, walk to next field and repeat
  • Return the way we came but 20 lunge walk steps, 10 squats, AYG to other side of field, walk to next field and repeat
• Main Event = Stations Until Time is Called (4 groups of 2, 2 solo groups), Station 6 is the timer
  • Station 1: KB American Hammer x10, KB Chest Press x10, 10 WWII Situps, Repeat
  • Station 2: KB Long Cycle (Clean & Jerk) 5 on the left, 5 on the right, Repeat
  • Station 3: Agility Ladder Pushups – Alternate regular/wide-arm or diamond/regular as you pushup walk your way down the ladder. High knee drills to recover. Repeat
  • Station 4: Mini sled with plates (95 lb total); attach sled to waist and sprint pull it to half line and back. Groups of 2 – man without the sled will sprint and hold 6-inches waiting for sled.
  • Station 5: Farmers Carry either 2, 50-lb dumbbells or pinch grip 2, 25-lb bumper plates
  • Station 6: (Timer) Bearcrawl pulling sandbag through as you go until the red line (about 1/3 of the length of the soccer field), reverse run while dragging sandbag remaining 2/3 of field, put sandbag on back and sprint back to start. Rotate
• Everyone made it through the stations twice but we had to cut the last rotation a little short as we ran overtime.
• Grab your KB all the gear and return up the hill to launch for COT
• General on the takeout

Moleskin

Have wanted to bring my sled out for a while, and always love playing with the sandbags, but have had trouble finding a way to do it where we have enough to go around. Then I remembered some of Argonaut’s previous station workouts at Elon Park and this was the result. Tried to keep the stations close enough that no one would feel lonely and succeeded for the most part, but tunes would have been a good addition. This was definitely something a little different today (for me at least) and if you have any feedback, especially negative, I would love to hear it and learn from it for next time.

Great group of guys this morning as always at Fat Camp. Transporter showed up early and was kind enough to help YHC haul all the gear down to the soccer field in my trusty wheelbarrow. YHC was worried at first that he was a security guard or concerned school administrator wondering what the hell I was doing pushing a wheelbarrow around the school at 5:00 in the morning. Even better, he loaded that thing up and pushed it back up the hill when the workout was over. Big thanks to Transporter and everyone else for helping bring the gear back to the truck.

Bounty Hunter didn’t bring gloves and quickly regretted that decision when we laid our hands on the cold, wet turf of the field. Seeing as he is a Site Q of FC, he should’ve known better so I don’t feel bad.

Tagalong called me last night to let me know he was coming but I forgot to remind him that Fat Camp starts at 5:15 and he showed promptly at 5:30 ready to work. After consulting Wingman, it turns out that we have the schedule posted in multiple places online as well as on Twitter, so I also don’t feel bad.

Thanks for the opportunity to Q and thanks to General for taking us out.

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