Author Archive Argonaut

High Intensity Intervals

4 gloomsdayers meandered into a square of PAX at the “retreat for the mildly obese and rarely active” known as FatCamp. Note: the attendees were neither inactive nor obese. Here’s what happened next:

WarmUp-orama

  • STARTEX
  • 25 SealJacks IC
  • 10 Merkins IC
  • 25 SideStraddle IC
  • 10 Low Slow Squat IC

The Thang


Strength Portion

Each PAX does the called exercise for 2 minutes, as many reps with great form, pausing at rep inflection points, breaking as necessary. Focus here is on slow, full range of motion, reps.

Exercises:

  • Pull-Ups (pause for full second at full extension)
  • Derkins (pause for full second at bottom)
  • Pull-Ups (pause for full second at full extension)
  • Derkins (pause for full second at bottom)
  • Toes to Bar (pause at the bottom)
  • Squat Thusters with KB (hold bottom for full second, then stand and press)
  • Toes to Bar (pause at the bottom)
  • Squat Thusters with KB (hold bottom for full second, then stand and press)
  • Commando Pull-Ups
  • Military Merkin (pause for a full second at bottom)
  • Commando Pull-Ups
  • Military Merkin (pause for a full second at bottom)

Mosey Lap around the Parking Lot


Speed Portion

30-15 Timed HITT
YHC queued the music and the tabata style timer, then perform the segment exercise together at high intensity and speed for 30 seconds, followed by 15 seconds of recovery and prep for next station. Segments were as follows:

  • Air Squat
  • Mountain Climbers
  • Jump Squat
  • Russian High Knees
  • Alternating Jump Lunge
  • Jump Ups (high knees with both knees)

After each 4.5 minute cycle; run a lap around the parking lot and return and prep for the next round. Rotate the PAX through this for 4 cycles.

After the last cycles, change the segments to the following for one more time through:

  • Mountain Climbers (knee to opposite elbow)
  • LBCs
  • Flutters
  • Heels to Heaven
  • Russian Twist
  • Plank, with alternating left leg / right arm out, right leg / left arm out.

NOTE: each segment was performed at greatest possible speed, to EARN the 15 seconds rest.

  • Mosey around the school, pausing at the picnic tables to do 20 picnic-table-top derkins OYO.
  • ENDEX

Announcements

  • none of us could think of any (until after we left)
  • YHC with the take out.

Moleskine

YHC tried made the most of some logistical headwinds and low turnout this
morning. The site Q was MIA, only 3 PAX (besides YHC) and none of them brought
KBs, Haggis had “leg-day-off”… in short, the wienke was in peril. Improvise,
adapt and overcome as my buddies in the core would say, and indeed we did. Everyone
pushed really hard out there, especially during the High Intensity Intervals (HIIT),
we had the music crankin’ which is a great way to draw out the intensity.
Uncle Phil was at blurry speed with the mountain climbers and kept pace the entire time
despite it being only his 4th post. He comes out when ever I ask, no headlock needed.
Haggis crushed the pull-ups (both kinds) and likely had a very, very high push-up count
today due to some of the no-leg modifications. Always a pleasure to post with Haggis;
he brings no complaints, just hard work.
Bounty Hunter, who I haven’t seen in a while, pushed the pace during the HIIT.
Despite his admission of consistent fart sacking over the last two weeks, he
dominated the intervals, and went unbroken several times on the Jump Ups. He was
seen bobbing to the music during the rest periods and was clearly in the zone.
Leading a smaller group was a lot of fun today, though YHC was hoping to see some
more of you SOB regulars out there. A few of you mentioned you’d be at YHC’s next Q, after
missing VQ. Since you missed 2Q (#blackdiamondtaper ?), I’ll expect to see you at
3Q in a few weeks.

Argonaut Out.

Secret Service Snatch Test

7 men gathered in the gloomy shadows of Elon Park with their collective curiosity piqued about what YHC would bring. The initial instructions and acknowledgements, including YHC’s “not a professional” tidbit and “thanks for the opportunity” riff were followed by a disclosure that described this workout as sort of pyramid shaped. Here’s what happened next:

WarmUp-orama

  • Mosey Lap
  • 30 SSH In Cadence
  • 10 Low Slow KB Goblet Squat In Cadence
  • 20 SSH In Cadence
  • 10 Low Slow KB Goblet Squat In Cadence

The Thang


Stage 1

  • Mosey to playground and grab a partner:
  • P1: 20 X sumo-deadlift high-pull
  • P2: 5 pull-ups, then hang on bar until P1 completes high-pulls or failure
  • Flapjack
    (Repeato 4X)

Stage 2

  • Mosey around the school, stop halfway for 15 burpees OYO, and back to the parking lot, and get into a semi-circle for instructions and throw on some music.
  • Secret Service Snatch Test: 10 minutes of continuous kettle bell snatch. You may switch hands as often as you want; if you need a break, set the bell down but at least one hand must remain on the bell the whole time.
  • 10 count

Secret Service Snatch Test (SSST): is a test allegedly used as a weed out exercise for candidates of the Secret Service. There’s not a lot to confirm whether this is actually the case. I guess that stands to reason since secrets are kind of their thing over there. The SSST is a ten minute sprint for the heart, lungs, hamstrings, grip, and mind. Men’s weight~53lb, Lady’s weight~35lb


Stage 3

  • Mosey back around the school, stop halfway for 30 merkins OYO, then mosey to playground and grab a partner.
  • Partner up.
  • P1: 15 knees-to-elbow.
  • P2: with KB in each hand.
    – rd 1 -> press
    – rd 2 -> push press
    – rd 3 -> squat thruster
  • Flapjack
    Repeat 3 times (each partner does 3 rds of KTE, and each of the press, push press, and thruster)

Stage 4

  • Mosey back to the Lot.
  • Put KB on right shoulder, run the length of the lot.
  • Put KB on left shoulder, run the length of the lot.
  • Circle up
  • 20 Flutters, In Cadence
  • 20 LCBs, In Cadence
  • 20 Heels to Heaven, In Cadence
  • 20 Countain Climbers

Moleskine

Q-ing for the first time was an experience. Turns out, YHC needs to warm up the vocals as part of the warm-up; the voicebox shorted out halfway through the second set of cadenced SSH: YHC’s [1, 2, 3] turned into [pause, “ooh”, “hree”]. YHC tried to pass it off as morning phlegm, but Pebbles called it out (expected). The PAX were a huge fan of the SSST, Frehley’s unexpectedly asked for a repeato following the 10 count that came after, but it was time to move on. Everyone put forth a momentus effort during the snatch test: Loogie was swinging a monster bell in YHC’s peripheral vision, Teddy opted for a bell that was 10lbs larger than his first choice (nice!), Gomer Pyle had a strong and steady effort, Frehley’s and Wingman kept a quick pace. Pebbles took his breaks at the top of the snatch, which was very strong, YHC didn’t see many breaks from him. He was however swinging a bell suited to a “strong, independent woman”; perhaps the man’s bell next time. In honesty, one of the best Pebbles efforts I’ve seen. It was an honor to sweat with you gents this morning. Looking forward to the next one. 10 minutes is a long time.

ENDEX & Announcements

  • Fast Five Race
  • Various mud races were mentioned…
  • YHC with the takeout