The Perfect Workout
Date: 2024-10-09 AO: meathead Q: high_tide PAX: MARTA, Floyd, voodoo, Uncle Leo, The Worm, Unplugged FNGs: None COUNT: 7 The perfect workout. 7 pax, the number of perfection. 55 degrees, the perfect temperature. Voice of the pax, to perfect the weinke and playlist. Does it get any better? Here, see what I mean:
WARMUP: – Dan John’s Get Back Up drill – Jumping (cue the Metallica playlist, starting with Enter Sandman) (note to @Limey, you don’t get this in bootcamp workouts. You get tights)
THE THANG: In the spirit of Dan John’s Tonic Thursday (focus on movement quality instead of pushing poundage, which aligns with the spreadsheet’s stability theme):
I go/you go Partner up with lighter double bells or a 60-80# sandbag, using your partner as the timer, for: – 12 double presses – 12 double bent over rows – 12 double front squats Repeato 3x through
3 minute Cook Drill (use a medium-heavy KB – be careful not to over-bell yourself) – 1 minute waiter carry, followed directly by – 1 minute racked carry, followed directly by – 1 minute suitcase carry Rest 2 minutes Repeato on the right side (or the left side, if you started on the wrong side – you always start on the left side)
Audible: High Tide Complex (with no porpoise in attendance, the Porpoise Complex was scratched in favor of the High Tide Complex, who was) EMOM – 1 snatch – 1 clean – 1 press – 1 squat (as noted by the pax, placing the press before the squat instead of after it changes it from a squat-press “thruster” into a more strict, momentum-free press, as intended :face_with_monocle:) Run out the clock with ~ 10 rounds/minutes
MARY: push up position plank while the bootcamp pax roll in ANNOUNCEMENTS: – 2nd Friday breakfast at Stacks this Friday – Paper Jam is collecting volunteers and/or donations for a 10/19 trip to Rutherfordton COT: take out by Runstopper. Let’s keep in our prayers: the people of Western NC as they seek to recover and restore their lives, the people of FL as the next hurricane approaches, and the pax around us as they support their families with needs spoken and unspoken. Aye.
WARMUP: – Dan John’s Get Back Up drill – Jumping (cue the Metallica playlist, starting with Enter Sandman) (note to @Limey, you don’t get this in bootcamp workouts. You get tights)
THE THANG: In the spirit of Dan John’s Tonic Thursday (focus on movement quality instead of pushing poundage, which aligns with the spreadsheet’s stability theme):
I go/you go Partner up with lighter double bells or a 60-80# sandbag, using your partner as the timer, for: – 12 double presses – 12 double bent over rows – 12 double front squats Repeato 3x through
3 minute Cook Drill (use a medium-heavy KB – be careful not to over-bell yourself) – 1 minute waiter carry, followed directly by – 1 minute racked carry, followed directly by – 1 minute suitcase carry Rest 2 minutes Repeato on the right side (or the left side, if you started on the wrong side – you always start on the left side)
Audible: High Tide Complex (with no porpoise in attendance, the Porpoise Complex was scratched in favor of the High Tide Complex, who was) EMOM – 1 snatch – 1 clean – 1 press – 1 squat (as noted by the pax, placing the press before the squat instead of after it changes it from a squat-press “thruster” into a more strict, momentum-free press, as intended :face_with_monocle:) Run out the clock with ~ 10 rounds/minutes
MARY: push up position plank while the bootcamp pax roll in ANNOUNCEMENTS: – 2nd Friday breakfast at Stacks this Friday – Paper Jam is collecting volunteers and/or donations for a 10/19 trip to Rutherfordton COT: take out by Runstopper. Let’s keep in our prayers: the people of Western NC as they seek to recover and restore their lives, the people of FL as the next hurricane approaches, and the pax around us as they support their families with needs spoken and unspoken. Aye.
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