Disclaimer: I am not qualified to teach anyone about CPR. That said, YHC did recently complete a 3 hour course on CPR / AED and wanted to share a tidbit or two:
- Quoting a handbook I received: “Chest compressions are the most important step in CPR and, whenever possible, should be performed on a firm, flat surface”.
- When I took the course ~20 years ago, believe the recommendation at the time was 15 chest compressions / 2 breaths. The recommendation is now 30 chest compressions / 2 breaths. And, using an AED (automated external defibrillator) increases the chances of survival dramatically.
Realize today's workout theme was a bit of a "reach", but thought we could do something with the 30 / 2 numbers in a way that perhaps folks might remember. YHC would encourage PAX to take a course on CPR if possible.
Here is roughly what happened:
0500: Bootlegger, Tantrum, and YHC for ~2.3 mile run standard.
0530: Bid farewell to Bootlegger. Joined by Dirt and Jaws, we did:
WARM-O-RAMA:
- Mosey to the neighborhood entrance along Beatties Ford Road. Disclaimer given in route.
- High knees and butt-kickers included.
- At a rarely utilized piece of grass we did:
- SSH x 30 IC
- Burpees x 2 OYO
- IST x 30 IC
- Burpees x 2 OYO
The "CPR 30 / 2 Reminder" Thing:
- Mosey to the pool clubhouse in the Latta hood. Workout theme (admittedly a stretch) explained en route.
- At the clubhouse (The gates were open BTW. We suspect Jingle Bells, absent from the workout today, had something to do with that.) we did:
- Mericans x 15 IC (See…ah…really that is 30 reps. Admittedly confusing?)
- Burpees x 2 OYO
- Dips x 15 IC
- Burpees x 2 OYO
Run to the bottom of "Mortimer Hill". At the bottom we did:
- LBCs x 30 IC
- Burpees x 2 OYO
- Crab walk a ways up the hill. Then some lunge walks, bear crawls, Quadraphilia, then finally run to the top of the hill. Plank if waiting.
We re-grouped, and made our way back to the AO. We had time for some Mary as follows:
Mary: (in roughly the order below)
- Low flutters x 30 IC
- Burpees x 2 OYO
- 80% Sprint to end of lot.
- Starting at the "32" mark on the parking lot lines…sprint to the "2" mark…and do 2 Burpees OYO!!! That wasn't even planned but it worked out.
- JLOs x 30 IC
- Burpees x 2 OYO
- 80% Sprint to end of lot.
- Starting at the "32" mark on the parking lot lines…sprint to the "2" mark…and do 2 Burpees OYO
Recover, recover. According to Strava, we ran 5.1 miles across the Standard + main event.
Moleskin:
- Seriously, take a CPR / AED course if you can. Especially if your company offers it for free, which Bank of America thankfully did.
- Great to see Bootlegger hitting the workouts so often in 2018. He is strongly considering BRR for 2019. Translation: Hit him up for 2018!!
- Jaws and YHC chatted about the differences between a "trip" and a "vacation". Basically, the latter involves the opportunity to have more adult beverages where possible.
- Good to see Dirt crushing it as usual. Hope everyone is able to get out on Tuesday again; we discussed Fallout and Gaga as 2 awesome options. Of course there are many more in our great region.
- Thank you Tantrum for the opportunity to lead. I hope the numbers 30 and 2 resonate for a while with the PAX.
Turnpike