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