Suicides, Burpees and Other Hard Things

Suicides, Burpees and Other Hard Things

8 men rolled into Fat Camp today ready to work on their speed and strength. Each and every one of them left faster and stronger and this is how they did it.

Thang

• Brisk warmup lap and circle up with a bell for disclaimer and COP
• Seal jacks x12 IC, Windmill x10 IC, IW x10 IC
• Pick up your bell and don’t put it down for a set of 7s Goble Squat / 2H OHP (civilian cadence)
• Mosey to the lower parking lot for some speed work – lot is about 125m long
  • Straight set of suicides using lightposts as markers. After out and back at 3rd lightpost sprint to the end for plank-o-rama recovery
  • All the way back stopping at every light for 5 merkins (30ish total). Mary recovery
  • Repeat suicides but do backwards run when coming back. Plank-o-rama
  • 10 burpees, sprint half, 10 burpees, sprint the rest. Mary
  • Sprint 2/3, bear crawl the rest. Plank-o-rama including a LONG 6-inch 10-count by Mario
  • AYG entire distance
• Mosey back to upper lot and circle up for another set of 7s in plank the entire time, only rest if you have to. Merkins / Mountain Climbers (in cadence)
• Bring your bell to the playground for descending pull-up ladder (10, 9, 8 … 1). Between pull-ups we did various exercises to let the shoulders recover (tea bag squats, single leg deads, lots of mary)
• 10 minutes left, time for the fun stuff
  • 4 3 guys grab sandbags (40-60 lbs in various shapes and sizes) and do a long distance carry as fast as you can around the playground loop (1/4 mile or so)
  • Other 4 guys pick a plate. Hairburner to the first speed bump, sprint to the end, 10 merkins, sprint back, hairburner back to start. Jog over and grab a sandbag when it comes in
  • Most guys got to do each set of fun 2 times
• Done. General kind enough to take us out

Moleskin

Man, the weather is perfect. If you have been fartsacking lately, don’t miss the next few weeks as it is the best time of year to get up early and come workout with your brothers. The turf was a little wet and cold this morning so PAX were given a choice of soft but wet field or hard, dry pavement. All but one (Mario) voted pavement so suicides were in the lot.

Winged this one a bit but an hour is a nice, long time so we managed to hit just about every area of the body. Only true plan was to avoid any ballistic exercises, do some pull ups, and use the other stuff (sandbags, plates) that made it into the truck last night. Success. Mario mentioned early on that his quads were sore and YHC is sure this didn’t help one bit. Also success.

The 7s may sound easy, but they definitely were not. YHC was introduced to the merkin/mtn climber set at a Metro workout and it has quickly become a favorite. Luckily, no one noticed the plates sitting in the grass which made for a nice surprise and definite crowd pleaser when hairburners were announced.

FMB had to roll out a little early but was working hard enough that he put in an hour’s worth of effort in 50 minutes. YHC had the misfortune pleasure of facing him as he smoked the pull-ups while YHC slowly quivered through the last 1 or 2 of each set. Flint put in a strong effort after some time off for vacation. Although, he did skip modify most some of the bear crawl claiming a need for gloves. Have you seen Mario’s leprosy dry hands? If he can bear crawl, no one has any excuse.

General was a workhorse as always. Crushed us in all the running (including the sandbag run and burners) except for the backwards run. It’s been said before, but Fire Hazard’s reverse run is a work of art. Forward running is a complete and utter mess work in progress, but backwards the man is uncatchable (YHC tried, YHC failed).

Great meeting our relatively new brother Kirby today. Was worried he might cough up a lung at one point, but dude pushed through to the end. Even took the sandbag out on one last trip around the playground while everyone else was calling it a day. Strong! He also did not trip over any curbs today. #F3Works

Bounty Hunter is stepping right up and into his recently acquired Site Q duties. Tweeting out the night before, announcing upcoming VQs in COT, and even tweeting out the count after. YHC accidentally tweeted the count as well as this is the first time a Site Q has beat me to it. Solid work, Bounty. Fat Camp is lucky to have you.

Announcements

• F3 Christmas Party – December 2nd, 7 -11:30 PM. A lot of hard work has gone into planning the party so please don’t miss it. You will regret it if you do. If you can, please register and pay before the end of the month to help with the deposit. PB and link to register is here: http://f3nation.com/2016/10/11/south-charlotte-christmas-party-2016/
• VQs on the calendar at Fat Camp with Bubble Boy up next week and Uncle Phil on deck. If you haven’t been to Fat Camp (ever or in a while), this is your perfect excuse. Come support some VQs and put this 60 minute Wednesday workout in your rotation.