I’m a little late on this BB, and my memory of that morning is a little gray-so I’ll just do the best I can
Warmup
1-min swings R
1-min swing L
15 Overhead Press (OP) R
15 OP L
15 Upright Row (UR) R
15 UR L
25 Squats
15 Clean and Press (C&P) R
15 C&P L
Take a lap
Warm was finished with a routine made famous by legendary MMA fighter Bas Rutten aka “El Guapo”
Complete the following evolution without rest
10 swings R
10 C&P R
10 Snatches R
10 swings L
10 C&P L
10 Snatches R
Take a lap around the parking lot
Stop for merkins (15)
Stop for drop squats (20)
Enter the Playground
The PAX each had a turn pushing the sled while the remaining PAX completed alternating sets of pullups and merkins.
Take a lap and stop for squats and merkins
We loaded down the sled with some weight and repeated the sled push. PAX not pushing the sled completed power clean and press.
The PAX completed a little cardio session to finish the workout.
Rd 1
Kettebell farmers walk, sprint back
20 merkins, sprint out
Kettlebell farmer walk back
Rd 2
Kettebell farmers walk, sprint back
5 burpees, sprint out
Kettlebell farmer walk back
Rd 3
Kettebell farmers walk, sprint back
20 squats, sprint out
Kettlebell farmer walk back
COT-
Moleskin:
It was a cold morning, but YHC tried to keep the blood moving by prescribing a little more mosey than is usual
It was great to see the die-hards out there on such a cold day.
It definitely hard to get out there in weather like this, but it days like this that really help you develop grit, determination, and discipline. Its also puts your training one day ahead of all the other PAX who decided to fartsack until spring.
Sorry again about the late BB
See you in the Gloom
YHC caught every red light on the way up from SC so he had little time for introductions or a proper disclaimer. Luckily, the group was mostly veterans so a after a quick few words, we were off.
Mosey through the fit trail to the base of the hill leading up to the bridge. YHC began to explain the workout and saw some confused/worried faces so we just jumped right in.
We began at the base of the hill leading up to the bridge and ran to the top of the parking deck. Along the way, PAX stopped to complete a 6 round Tabata “set” at roughly 5 different locations (bottom of the hill, top of the hill, soccer field, halfway up the parking deck, and top of the parking deck). A single Tabata round consisted of completing an exercise for 20 secs at maximum effort followed by 10 seconds rest. An example of single Tabata set is provided below:
-6 count burpee
-drop squat
-jump lunge
-plyo pushup
-mountain climbers
-flutter kicks
The exercises selected were intended to be taxing and fit in the “sprint” pace required to have an effective Tabata style workout. Other exercises that made an appearance include; bunny hops, Apollo Oh-no, 8 count body builders, tuck jump, reverse LBCs, SSHs.
At the top of the parking deck PAX completed a three leg suicide (~20m, ~40m and, ~80m)
Mosey down the stairs and into the soccer field
PAX found a partner and completed “Leap Frog Broad Jumps” across the soccer field and back. I came up with this exercise a several weeks ago, but it doesn’t seem to be catching on…I guess just keep cramming it down the PAXs throats.
The leap frog broad jump is executed as follows:
P1 crouches in front of P2 (leap frog style)
P2 leap frogs over P1 and lands in a “deep squat” position
From the deep squat, P2 explodes forward with a broad jump
P1 follows from behind with the same movements
Following that awfulness, PAX completed 5 rounds of serpentine hill runs around the trees
Mosey back to COT completing some Mary along the way.
Moleskin-
I always feel very excited before every Q. I really enjoy leading such a fine group of men. Everyone held it together really well and seems very “satisfied” by the time COT came around. Fire Hazard and Haggis were really tearing it up on the runs along with Doubtfire. Haggis got attacked by ants and then received some serious man on man action you probably couldn’t even find on craigslist (believe me, I’ve looked). Convergence this Saturday and Southern discomfort the Saturday after that.
Much Love
-Pebbles.