Lots of Snatches at NightRanger


It was a cooler night with dusk approaching and Camp Gladiator was eating the 3rd and 4th deck of DPK.  After spending hours cultivating a playlist for the mood of the evening, YHC – Chief Bonehead – forgot the speaker.   Anyway – a core stability workout was promised.   Using weights to build stabilizer muscles was the plan…here is our story…

  • FNG1 – PB&J
  • FNG2 – Yogi
  • FNG3 – Rudi 

Warm O'Rama

  • SSH IC X20
  • Mountain Climber IC X20
  • Mosey down stairs to loop in front of DPK
  • Cones were set up with a roughly 40 yard and 50 yard run hard zones on the long straightaways of the loop.  The Pax warmed up with 4 minutes of pushing harder between the cones was jog/walk around the top and bottom of the loop but not sprinting. 

The Main Thang

  • Select a weight that is a 'comfortable' weight (Ahem…cough cough…Jaws…Honeysuckle Blue)
  • 'Oval up' in the back driveway – maybe it was an elipse..it definitely wasn't a circle
  • Round 1 of Exercises
    • Split Stance – Row-Snatch-Press IC X10 Flapjack, repeato – The PAX took great enjoyment of calling SNATCH in each exercise
    • High Plank – pick up weight from outside of alternate hand and lift it to the outside of other hand – OYO X10
    • Repeato Round 1
  • Head back to the Loop
    • Five minute run – sprint the 40 yard cones, jog to the 50 yard cones, run the 50 'hard but not sprinting' and then jog to the 40 cones – most of the Pax got about five or so laps in
    • Mosey to the back driveway for…
  • Round 2 of Exercises
    • Spit Stance  – chop – keep lower core steady and sling your weight like thowing a bucket of water over your shoulder IC X8, flapjack, repeato
    • On your six – single arm presses while holding a hip bridge and elevating the opposite leg IC X8 (X10 in the second round when YHC got his wind back)
    • High plank – Renegade Rows – pull the weight back to your hip instead of to your shoulder without rotating your body OYO X8 (X5 in secound round)
    • Repeato Round 2
  • Head back to the Loop for more Sprint/Run hards
    • Five minute run – sprint the 40 yard cones, jog to the 50 yard cones, run the 50 'hard but not sprinting' and then jog to the 50 – most of the Pax got about five or so laps in
    • Mosey to the back driveway for…

5 Minutes 30 Seconds of Mary

  • This did not go well – YHC was gassed and I think the PAX was eager to get to the Top Deck for the established post workout refreshment
  • Crossover chops from your six – X10 IC, flapjack, repeato
  • Hip bridge with weights held above chest – raise and lower hips IC – cough cough…Attempted IC, X10~ish with mumblechatter winning out
  • Bring the weights back to the car

Recover, recover!

The Nekked Man Moleskin

  • Jaws chose poorly twice.  He didn't give into a code brown before the standard and then picked a burdensome weight. 
  • Despite YCH telling the PAX that the Standard was unnecessary, Freedom, Jaws, Carpet, Crocs, and Camelback all did it 
  • Pitstop was 'doing taxes' and unavailable or something like that
  • Honeysuckle Blue thought about trying a cinder block for the workout.   I think he had all he could handle by the end of the workout with the provided weights.
  • Rudy has wheels – he took off on some of those sprints
  • Freepass, Crocs and Camelback had some interesting mumblechatter and all were leaders of the PAX in the running segments
  • Crocs, Carpetbagger and whoever else also did the IronPax in the a.m. get credit for the double down. 
  • 9 Lives and Freedom reminded the Q many times on proper Q form – I promise I won't get better
  • 9 Lives keeps bring PB&J and they keep pushing each other.   Its great to see a relationship between father and son that shares fitness and good boundaries.  
  • Swanson and Yogi is another, different, father son combo at NightRanger.   Both did great work on the sprint and runs.   You have to love a 70+ gent running in the 80 degree heat and slinging iron
  • I'd love to see some sort of Carpetbagger vs Papa Smurf weight lifting competition.  They both slung large pieces of iron pretty easily.  YHC hopes they are a little tender today from a good workout. 
  • Camelback just keeps working and then heading out for sushi.  I need to follow him to Yoshi. I also need to follow his example and stretch way more.
  • Bush is one of my favorites.   He is like a five tool baseball player at F3.   He's become a runner and can sling the rock when we do weighted exercises.  Keep it up
  • I am humbled to lead the hottest workout at the most lit AO in all of F3 Lake Norman