It seems the track and nearby hills are under-utilized at the fantastic Thunderdome AO. Tonight 3 PAX and YHC decided to remedy that! Here is roughly what we did:
Put all the heavy stuff together.
1900: Mosey around the parking lot, mixing in high knees, butt kickers, long striders, and Quadraphilia.
Quick disclaimer.
WARM-O-RAMA:
Legs:
- SSH x 10 IC
- IST x 10 IC
- Soybean farmers x 10 IC
- Slow Deep Squats x 10 IC (legs warmed up)
Shoulders:
- Little baby arm circles (LBAC) forward x 9 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 9 IC
- Dirty Bird x 9 IC (basically an under-head clap, which I stole from our good friends at Myrtle Beach AOs)
- Air presses x 9 IC
- LBAC backwards x 9 IC (You can put your arms down, shoulders warmed up)
Core:
- Plank walk down long and steep hill, Merican every 2nd iteration (core warmed up)
- Crawl Bear up hill (er, shoulders warmed up…again?)
The Track Thing:
Each PAX brings one 44 pound tire and 1 kettle bell to the track
Part 1:
- Zamporini carry tire around track
Part 2:
- Lunge walk 100 meters with kettle bell
- Stop for 25 KB swings OYO
- Lunge walk 100 meters back
Part 3:
- Farmers carry both kettle bell and tire 100 meters
- Stop for 25 KB swings OYO
- Repeato 3x farmers carry and 2x KB swings for a total of 400 meters of farmers carry and 75 swings
- Elbow plank when finished
Part 4:
Just a speedy lap around the track to get the heart rates up
Mary / More hill work:
- Crawl Bear up
- 10 burpees (admittedly a tight space up there)
- Plank walk down, with 5 Mericans on the way down
- LBCs x 25 OYO
- Repeato crawl bear with 8 burpees at the top, 4 Mericans on the way down, and 20 LBCs at the bottom.
Ran out of time. Return all the heavy things.
Recover, recover. Total distance was 1.54 miles according to my Garmin, link below:
https://connect.garmin.com/modern/activity/1296691240
Dirty Moleskin:
- Solid work from everyone. Especially, there were no complaints from Freedom, really just a polite young man there.
- Ramrod was perhaps not as polite. Hopefully you got a good workout buddy…that's all I wanted to do tonight! At one point Ramrod carried all 4 kettle bells back to Endex, so obviously he had something left in the tank!
- Thank you TBC for the opportunity to lead. Apologies for all of the following: a) The workout was not ruck friendly at times (though your fast lap was still fast with ruck on!). b) That I had to ask you whether something should be done with a ruck and c) That I'm not very creative, ha.
- Enjoyed Bible Study after led by TBC. We all appreciate that we hold each other accountable.
Have a great rest of the week. Turnpike.