Tied Up @ Fat Camp (TRX style…not bondage)

Tied Up @ Fat Camp (TRX style…not bondage)

YHC was cutting rope late into the evening last night while also trying to bottlefeed a clusterfeeding 2wk old. The gents joked this morning when I showed up with ropes “Oh, the M won’t let you use those on her, so you bring those out to use on us instead?’ yada yada yada…jackasses, although correct, still jackasses. 4 grizzled vets were boots on the ground at 5:15 and the music and boom box were cued.

Warm-Up

• Slow mosey around the parking lot
• 15 SSH
• 10 LSS
• 10 Merkins

Partner Up (1 rope x partner group)

• P1 wrap rope around P2 waist and administer resistance
• P2 high knees w/ resistance to 1st speed bump (flapjack)
  •  P1 administer resistance, P2 backpedal (flapjack)
  •  P1 administer resistance, P2 high knees to speedbump 1, P1 let go of resistance rope, P2 sprint to 2nd speedbump (flapjack)
  •  P1 adminster resistence, P2 backpedal to speedbump, P1 let go of resistance rope, P2 turn and sprint to 2nd speedbump (flapjack)

The legs were worn…I mean warm. Now on to:

The Thang

Using my homemade TRX ropes the PAX executed the 6 exercises below:

1. Chest Press
2. Inverted Lat Rows (modify to 1 arm rows for harder workout)
3. Tricep Extensions
4. Chest Press
5. Standing Fallout Extension (shoulders)
6. Squat (modify to 1 leg pistol for harder workout)
7. Mosey around the parking lot w/ sprint in between

4 rounds total with the following reps 10-15-10-15

Finish off with a little core

• LBC x15
• Flutter x15
• 6in LBC x10
• Box Cutter x10
• 1 min forearm plank

Moleskin

Small group today, but the tunes despite no Taylor Swift inspired everyone to press hard this morning. Great work fellas

Gump – glad I saw you yesterday morning, getting your SWOLE session on. Strong work today setting the pace on the ropes and blistering the sprints. The strength work was right in your wheelhouse.

Kirby – always keeping the the comraderie high but knowing when to quit letting the Q BS around and preempt the start of sprints. Also appreciate you continuing to show restraint from stealing the Elementary kids coats from the playground and letting them hang around another week.

Bounty Hunter – cuts through my neighborhood today but was taking no short-cuts this morning on the ropes. Thanks for joining me in the no-glove club this morning. The hands are a little raw because of it but we all know “Real Men don’t wear gloves” hence on how we all made it into this world BOOM

Announcements

• Prayers for Kirby’s neighbor and their 2.0, never take for granted the good health that you and your family have been blessed with.
• Fat Camp will be closed for 5/24 “F3 New Guy” workout at the Maul
• In need of some PAX to step up and lead in the coming weeks, please sign up via the Sign-Up Genius link below:
  • http://www.signupgenius.com/go/30e0c4ca9af29a6f85-f3fatcamp
• More details to come, but we will be doing a Summer Strength Course series during the months of June, July and August. 1 wk each month will feature our strength course and times will be recorded and posted as a competitive way to compete against others and UvsU

Over and Out

-General