Taste the Painbow

Taste the Painbow

8 men gathered in the steamy morning darkness to get what they had coming to them: the usual mix of strength then speed that is FatCamp.

WarmUp-orama (5:15 ->)

• Quick Mosey Lap around the Elon lot.
• 20 SSH IC
• 10 Good Mornings IC
• 10 Merkins IC
• 10 Seal Jacks IC

Strength Portion (5:20 ->)

1 minute, 15 second timed intervals of slow, deliberate, full range reps at the following stations, resting as necessary:
– as many reps of Pullups
– as many reps of Double Kettlebell Squat Thruster (90lbs racked total)
– as many reps of Toes to Bar
– as many reps of KB Presses (55lb or 35 lb options)
– as many reps of Heavy Kettlebell swings (80lb KB, AKA The Liberty Bell)
– as many reps of Abyss Merkins (feet on box, hands on dumbells)
– as many reps of Barbell Deadlift (185lb)
– as many reps of Carolina Dry Docks
Rotate pax through this cycle 3 times

Speed Portion (5:50 ->)

AMRAP in Parking lot. The lot forms a square, this starts in the bottom left corner of the square (near the entrance to the playground, facing the street)
– 30 KB Swings
– Run to end of lot (top left corner)
– Side Shuffle/Karaoke over towards the school (top right corner)
– 15 Burpees
– Backwards Run towards the soccer field (bottom right corner)
– Side Shuffle/Karaoke over towards the playground (bottom left corner)
– Repeat until 6:09

6 Minutes of Core (6:09 ->)

• 20 LBC IC
• Plank, 6 inches, 5 plank jack on Q count, Regular
• 20 Parker Peter IC
• Plank, 6 inches, 10 plank jack on Q count, Regular
• 20 Flutter IC
• Plank, 6 inches, 15 plank jack on Q count, Regular
• 20 Heels to Heaven IC
• Plank, 6 inches, 20 plank jack on Q count, Regular

ENDEX (6:15 ->)

• name-o-rama
• BOM

Skinnin’ the Mole

The plan was to do partners at stations and engage P1 in the exercise at 10 reps, and P2 with active recovery Mary. Only had 8 PAX, so improvisation was name of the game. Ditched the partner work, and just do one man per station; as many reps as you can, recover as necessary with a core exercise or standing around breathing heavy. Quality work from all the attendees of the fat camp today, everyone did solid work on the heavier lifts/swings.

Congrats to Marlin, who crossed the 50 mark this week, and earned an rousing “RESPECT” from all the PAX. With all that new respect, he felt compelled to lead us in a good closing word. Pebbles and Thin Mint were flying out there in the Speed Portion; Thin Mint was especially impressive since this was just a day after his Bagpipe VQ; Pebbles can burpee at an incredible rate. Frehleys used an iron will in the last round of the Strength Portion and elected to swing the Liberty Bell (ole 80 pounder) again for the duration of the last set. Well done and much respect. Nard Dog is a beast and continues to post at an alarmingly consistent rate, well done. Mario and Firehazard did solid work, and enjoyed some 2nd F throughout the Speed Portion; hard to say if it was mumblechatter or silent solidarity. Both those dudes are strong, and crushed the dead lifts. Mario confessed that he nearly stayed in the ‘sack this morning, well done on the great escape my man.

Humbling to lead such great men, sorry for the late start…wasn’t sure where the birthday boy, Marlin, went. #nopaxleftbehind.

Argonaut Out.

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