The Hateful 8 – Smash & Dash Floater Bash

The Hateful 8 – Smash & Dash Floater Bash

YHC appreciates the invite from Moneyball via a work email to Q the 87th best workout in the F3 lands. Bottlecap chimed in with some optimism that 87 is not so bad, I mean Gronk (chowderhead) dawns the #87, legend Sidney Crosby rocks #87 and I think that was about the number of times I heard people piss and moan about doing burpees this morning. Frankly the site would be in the top 10 in my book, probably right at #10. That being said, I’ve only been to 10 sites…I kid. The goal for my Q today was to create a balanced workout that included HIIT, Strength and Running…I mean sprinting. Here’s what was The Hateful 8:

Warm-Up

Quick disclaimer given, group was assembled and ready to work

Mosey to the Bridge in front of Dreamchaser’s for SSH x25, Merkins x15, Mountain Climbers x15, run across the bridge and back while watching General bust his ass…too much damn lacquer on that thing. Moroccan Night Club x25…yes, they have night clubs in Morocco, check ’em out on your next trip, everyone inside has beefy shoulders.

The Hateful 8 (Cue the tunes…w/ limited ads)

The Hateful 8 is a tabata circuit with a 20/10 ratio (20sec high intensity, 10sec rest) with 8 different exercises. After completing a tabata round with all exercises, sprint up the longer than anticipated hill and recover down. After each round, an exercise would be eliminated (working bottom to top…yes burpees were a mainstay) and the hill sprint distance would decrease…or increase on one round due to poor depth perception on YHC’s part. The exercises:

1. Burpees
2. Bombjacks
3. Plyo Merkins
4. Jump Squats
5. Diamond Merkins
6. Broad Jumps
7. Twisting Pistons (3, 6, 9’s as know by Deadwood)
8. Plank Jacks

Final sprint to the top of the hill, followed by 20sec of lunge walks, 20sec of backwards lunge walks and mosey back to launch for a final minute of LBC’s followed up by 6inch LBC’s (another crowd pleaser) annnd COT.

Moleskin

Solid group of sick individuals hailing from various tribes; Tribe Lawson being the largest representative, assembled for one of YHC’s favorite style of workouts. I know most workouts are predominantly run heavy. We did manage 2.1 uphill, scorching miles. This was hopefully a shock to the system and a reminder that you do have upper body and core muscles as well, hopefully you are feeling those at some point today or the DOMS (delayed onset of muscle soreness) in the near future. Looked as though everyone was pushing as there was little separation amongst the group. Thanks for embracing (although complaining about the burpees) a different style of workout and knocking it out in the allotted time. 

Announcements

• Deadwood on Q at The Reservation (Indian Land Elementary) this Saturday at 600. Yes, there will be a workout there this week and if you are more of a runseeker, we will be on the move and solid mileage is promised
• New co-site Q Zinfandel announced. Congrats on being awarded the position at the 87th best site in F3 (your words)
• Zinfandel also hosting a Mineral Springs “College Nostalgia” day on Saturday with Beer pong, beer exchange (I guarantee the beer is better than what most of us drank in college)

Over & Out

General_