If you find yourself Qing several times over a short stretch, the challenge becomes giving the PAX varying workouts. YHC thought it would be a good idea to try a ruck workout combined with perhaps some kettle bell stuff today at Fallout. The conversation started yesterday in Slack, with my good friends the Incognititians, and went something like this:
(apologies in advance for making public our private channel conversations!)
Turnpike: Hi @channel. Anyone plan on coming to Fallout tomorrow? And if so, can I borrow your ruck with weight to incorporate into the workout? Or, may I borrow tonight if I pick up? Also, kettle bells would be helpful. Most of the cinder blocks at Fallout are broken, sadly.
Burner: Not convincing me to go to Fallout with any of that ^
Jenny: You need to remove "hillwork" and "Ruck" from your sales pitch.
Major Tom: 35 pound bell?
Turnpike: That would be great! Bring it tomorrow?
Major Tom: Ha, not a chance!
Big Mean: Hey look, a squirrel !
(Everyone else looks at the squirrel, and the conversation is quickly forgotten)
The lesson: Don't plan a workout the day before? Don't rely on Slack for serious conversation? Don't attempt to deliver a different workout? Not sure…but we tried anyway. Our good friend Tantrum brough his 35# KB, YHC brought a 35# and 25# ones, and a ruck with some bricks in it. That proved enough given only 5 in total showed for the workout, which went something like…
0500: Solo, not very speedy, Run Standard.
0530: Short mosey around the parking lot including high knees, butt kickers, long striders, Quadraphilia, Side shuffle L/R, and Karaoke L/R.
WARMORAMA:
- Sideways plank walk a distance of maybe 20 yards along a curb
The Thing:
Grab the stuff from my car. We worked as a team. One person would act as a "timer", while the other 4 did exercises.
Set 1:
- Timer person farmer carries two 35 pound KBs a total distance of about 70 yards. The others did, to the best of my memory:
- Burpees x 15 OYO
- Hand Release Mericans x 20 OYO
- Slow deep weighted squats
- Elbow plank
- Shoulder Press / Triceps extensions
Set 2:
- Timer person runs around the parking lot. The others did:
- Shoulder Press / Curls
- Low flutters x 25 IC
- Slow deep weighted squats
- Elbow plank
- CDDs x 20 OYO
Set 3:
- Bring all the stuff to the track. Timer person farmer carried 2 KBs, with ruck on, a distance of about 50 yards. The others did:
- Burpees
- Hand Release Mericans
- Squats
- Elbow plank
- Jump Squats x 25 OYO
- All ran a lap around the track
- All did the exercise for 1 minute that they missed because they were the timer person
- Then we carried all the coupons, Zamporini style, for a lap around the track. 5 PAX and 4 coupons meant we had to keep switching in and out to get this done.
- Run a lap around the track
Put away the coupons and circle up on the grass for:
Mary:
- 1 minute AMRAP of this thing I saw on FaceBook. Show to know.
- 1 minute AMRAP of another thing from FaceBook. It was hard but I can't describe it.
- LBCs x 25 IC
- Elbow plank x 1 minute
Recover, recover. We covered 1.6 miles according to Strava.
Moleskin:
- Hopefully this workout was hard enough for everyone. Admittedly, it was made up on the fly. Really was hoping to get more equipment, but…hey a squirrel ! Impressive work from everyone, aye.
- On the other hand, maybe this is proof that we really do need some of the newer PAX to step up and Q more? I mean, sometimes we're simply out of ideas!
- Jenny, the ruck looked good on you. Don't worry, we won't tell anyone per your request. Also, yes, my ruck still does have a tag on it. I swear I've used it though!
- Tantrum, thanks for bringing the KB. We made good use of it. Maybe you'll see something like this at Titan soon…hmmm.
- Elmers has the Q at The Estate on Saturday. Should be a good time and believe everyone HC'd already, so looking forward to that.
- Snake Eyes said one of the FaceBook core exercises was tough, so I'm satisfied with that. Always good to see you bud.
Have a great week everyone,
Turnpike