Recovery Day My Arse

Recovery Day My Arse

YHC made an extra early to the gym this morning on the 2 mile drive to Fat Camp with the following goals in mind:

1. Cleanse the gurgling demon within
2. Weight check
3. Crank out 10 heavy chest sets

Fellow pre-runner Fire Hazard met me for a quick 1.1 before we circled back to meet Bounty Hunter and wait for it….wait for it….HAGGIS. The man, the myth…the sore legged legend graced us with his presence siting sore legs from Savage Race as a cause for his return. Quick disclaimer given and we were off with Bounty Hunter leading the first half of the workout.

The Thang

Mosey down to the lower parking lot and halt for:

• Merkins x10
• Wide-arm Merkins x10
• Diamond Merkins x10
• Dive Bomber Merkins x10

Continue mosey stopping at one of the many light poles for:

• Low Slow Squats x10
• Sumo Squats x10
• Tuck Jumps x10

The mosey continues stopping in poorly lit, creepy looking cul-de-sac

• Shoulder Taps x10 each side
• Merkins x10

Mosey back to launch point after some distasteful music on my non-commercial free Pandora station and hand of to YHC for 2nd portion…aka Death to Legs via sandbags + sprints

We headed to the AstroTurf fields which were dirty as hell…lawn mowers didn’t pick up the debris:

• Sandbag pull throughs to 1st goalie box line, sprint to far end of the field and back
• Sandbag pull throughs from 1st goalie box line to midfield redline, sprint to far end and back
• repeato advancing sandbag across remaining lines with far end sprint and back mixed in
• Sandbag reverse drag to 1st line, drop bag/turn and sprint full length of field
• repeato until reaching last line on the field

Back up to the parking lot and playground area:

• Pull-ups – negatives 2 sets of 5reps
• The Haggis Personal Trainer routine
  • Partner up, P1 does 1 pull-up and then rests while P2 does 1 pull-up. Keep moving up the ladder 2, 3, 4, 5 and so on until either partner reaches failure. Bounty Hunter and I made it up to 7
• Mosey to parking lot for Mike Tyson Jail Cell Squat drill
  • 1 sand bag squat at 1st line, side shuffle to 2nd line for 2 sand bag squats and so on up to 10
  • What goes up must come down, work your way back down to 1
    • Haggis with the merkin modification

COT

Moleskin

Small group today, but a solid one that got after it and fit a lot in. Some showed up with weary legs and well left with even wearier legs. YHC appreciates you battling through the pain to give the workout a strong effort. Everyone took turns leading the sprints, although it was pointed out that my lighter bag gave me the advantage on the sand bag exercises…to be debated. Unclaimed coats remained at the playground with the absence of Kirby today. More announcements to come but here are the ones for this week:

• FAT CAMP CLOSED next week for the Convergence New Guy Workout at the Maul
• FAT CAMP will re-open on 5/31 with new hours/format
  • 5:00 – 5:30 pre-run, we will circle back at 5:15 to pick up wave 2 for those who opt for the shorter pre-run version
  • 5:30 – 6:15 FAT CAMP

Over and Out

-General