Fat Blast

Fat Blast

6 showed for the main event, 4 for the modest pre-run. It was a classic morning of weight and sprint based fat blasting at Elon Park: The shifty walkers rolled in around 5:30 to go strolling in the dark around the soccer fields, a youth small shirt was left on the fence and Kirby nearly took it home, at least one ill-timed Jackie Gleason quote from “Smokey and the Bandit” was uttered, some terrible music from YHC’s bluetooth speaker, and, oh yeah, we exercised for an hour and 15 minutes.

The Stuffs

4 of us ran about a mile and a quarter to loosen up the legs and warm up a bit.
at 0515, disclaimer given and off we go for a little ROM warm-up:

Warm-up (In Cadence)

• 20 SSH
• 10 Windmill
• 10 Merkins

Gear Stations A

1. Bar Muscle Up
2. Pull-Ups
3. Jump Rope
4. (Barbell) Hang Power Clean @ 95 lbs
5. Double Bent-over Row with 45lb plates
6. 80lb KB swings

Minute at each station until time beeps then rotate to next. 3 times through all
6 stations.

Intermission

Run the Elon lap. YHC gives instructions for the next
Gear Stations during the mosey.

Gear Stations B

1. Bar Muscle Up
2. Money-bar-orama (swing from ring to ring to ring for a minute)
3. Jump Rope
4. (Barbell) Deadlift @ 95 lbs
5. Decline Merkins (hands on dumbells for deep ROM)
6. 80lb KB Squats

Sprints

• 60 yds at 50%, recover
• 60 yds at 70% using short strides, recover
• 60 yds at 80% using long strides, recover
• 130 yds at 110%, recover
• 130 yds at 110%, recover
• 130 yds at 110%, recover

Mary (In Cadence)

• 20 LBC
• 10 Chippy Cross
• Plank, 6-inches (10 count)
• 10 6-inch plank jack
• 10 Flutter
• 10 High Flutter
• 10 Low Flutter

The Moles

There was a recent discussion about the ideal number of PAX at a workout. Some say a dozen is best, and that is certainly a merry bunch, but 6 is a great number as well. Sometimes the low numbers allow for a gear workout that is harder to do with larger numbers because of gear logistics. Great crew of 6 out there today. We worked a variety of muscle groups and will likely get a visit from Uncle DOMS (Delayed Onset Muscle Soreness) tomorrow.

Kirby pushed it hard today, with especially strong efforts on the jump rope
(#fightclub) and the deadlifts. Well done.

Mighty Might always a sucker for extra credit was mixing a few renegade rows in the rest of the push-ups; the Fire Marshal Bill man-makers must have been crowdpleaser.

Fallout had a solid showing today. He was behind me in the rotation so didn’t get to see all the excellent work. Fallout used to think the concept of a pre-run unthinkable, now he is joining the throng of pre-runners. Progress.

Fire Hazard is a Fat Camp regular (because supposedly he’s fat, but only on slack) and it shows (the fact that he’s a regular, not the faux fatness). Quality work today, and thanks for stepping up to suggest the pre-run.

General is clearly in charge over here at Fat Camp. In a site that has suffered from some hot-potato Site-Q swaps, General has clearly taken the reins. Tweeting away, bringing the PAX, posting and pushing himself. Three solid slow claps for you my friend. Thanks for destroying that last sprint. YHC had nothing left.

Thanks for the opportunity to lead, and your courage to follow. A mere 5 are in Argo boat for the triple-Q palooza. Next stop is Kinetic Heights on Friday. Still time to get on board, as the saying goes, “2 out of 3 ain’t bad”

Over and out.

Announcements

• Sign up for the Savage Race preblast
• Kinetic Heights (Obstacle Focused OCR training). Friday at 5:30am (Contact Argonaut on Twitter or Slack for details)