3 Generous Courses

5 showed for the promise of some heavy stuff and some speed. Here’s what we got into after a quick mile and half pre-run.

Thang

Warm-Up

3 Rounds:

Run lap (400m)
20 Merkins
10 squats

Section 1 (Strength/Stamina)

Deadlift (185#)
- slow, continuous reps, pinch at the top
Jump Rope
- double under every 5th jump.
Heavy Swings (80#)
- good form, swing bell to chin height.
Box Run
- forward, shuffle, backwards, shuffle
Pull-Ups

Cycled through those stations, 1 minute each, 10 second rest/switch, until 5:45. 5 stops at each station for each man.

Section 2 (Speed/Agility)

Head down to the fields
Mobility Drills
70m Sprint (85%)
70m Sprint (100%)
160m Sprint (100%)
70m Sprint (100%)

Section 3 (Core/Grip)

Mosey back up to the playground, grab some pull up rings
Dead hang hold, slow pull-up, slowly lower down, dead hang count down.
Repeat above with 4 fingers, then 3 fingers, then 2 fingers.
Repeat above on the fat bar above the rings.
Head to the swings. Repeat above with the super fat bar above the swings.
Feet in the swings. 20 in and out’s, in cadence.
30-40 Windshield Wipers/Dragon Flags
Mosey back to start and finish with a 2 min strict plank (0 motion)

Moleskine

This was a 3-course meal for the PAX at FatCamp this morning. Starting heavy always seems to make things challenging for the rest of the workout. Not sure if it was the foggy/humid conditions, but YHC was sweating a lot! A couple observations:

good to see Bounty Hunter out and about. He claimed that he was going to take it easy, but seemed like he decided against that. Good luck in the Ruck event this weekend.
Nard Dog came out early for the creepy Elon Park “horror movie” pre-run, and also added 4.2 gallons of sweat to the asphalt.
an injured Mario is still a fast Mario. Out front on the sprints all morning; good to see him getting some mobility back in the shoulder.
a solid showing from the mountain of muscle AKA Short Pole. Short Pole crushed the 80lb swings single armed and was constant on the dead lift reps. The dude’s getting faster every post. Look out.
General posted at home. He was probably awake (as he has been for the last 48 hrs) being a stellar dad to Harper Grace. We missed you man, hope all is well on the home front; don’t stay away too long.

Over and Out.

Argo

3 Generous Courses