7 Pax on a humid day at Arnie's Army, which went something like this:
0500: Run Standard with Sac, Turncoat, and YHC. Request to keep the distance on the shorter side denied by Turncoat. Request to keep the pace slow (ish) denied by Sac. We covered 3.02 miles at a little over 8 minutes per mile. Strong work gents.
0530:
Circle up, disclaimer given right away.
WARM-O-RAMA:
- IST x 15 IC
- Mosey a short lap including some high knees
- Soybean farmers x 15 IC
- Slow deep squats x 15 IC
- Mosey a short lap including some butt kickers
- Slow windmills x 10 IC
- SSH x 15 IC
- Hold the Al Gore while The Thing was explained
The "Earn your rest" thing:
This was a Tabata, and the intervals were 2:30 / 2:30. Except during the "rest" intervals we didn't rest. The Pax had to earn their rest by completing a challenging but attainable number of reps during the first 2:30. It went as follows:
- Burpees x 25 OYO. Rest until the 2:30 was up.
- Hold a glute bridge for 2:30
- Slow deep squats x 40 OYO. Rest until the 2:30 was up.
- Elbow plank for 2:30
- WWII situps x 35 OYO. Rest until the 2:30 was up
- Hold the Al Gore for 2:30
- Monkey Humpers x 40 OYO. Rest until the 2:30 was up
- Glute bridge for 2:30
- Low flutters x 75 OYO (each time right foot is up is 1). Rest until the 2:30 was up
- Elbow plank for 2:30
Recovery lap around the parking lot. Circle up again for a mid-workout mobility moment:
- Hamstring stretch into calf raise
- Left / right quad stretch
- Front leaning rest into L / R calf stretch, then R / L pigeon stretch
Mary:
- Mericans x 10 IC
- Squats x 15 IC
- Crunchy frog x 10 IC
- Suzanne Summers x 10 IC each leg
- Shoulder touch Mericans x 12 IC
- Hold Al Gore until time, getting lower a couple of times
Recover, recover. According to Strava we covered only 0.60 miles, which might be an all-time low for a YHC bootcamp.
Moleskin:
- We prayed for all the Pax who've lost a loved one in the past few months. Sadly, the number for our region is pretty high.
- Thank you Tammy Faye for the opportunity to lead these men.
- Appreciate Sac and Turncoat joining for a nice standard. YHC needs to get in better shape to keep up with you guys. YHC assumes the conversation was lively up there.
- Gambini and Over Budget I think were happy this wasn't run heavy. Great work from you both. Gambini claims we need a more modern reference than "Suzanne Summers". We are open to suggestions!
- Scrappy and Gambini have you covered if you need to know anything about local politics. Also, the Pax wondered aloud if 3 lawyers out of 7 Pax is too many. Lol.
- Breaking News: Scrappy has just joined the Tuna 200 Relay Team with Gambini and YHC. Boom!
- Tuffy predicted the Burpees first as he's been to a few of my Arnie's Army Qs. Solid work today buddy.
- Memorial Day Murph convergence one week from today. More information here.
Always a pleasure to lace them up with you guys.
Turnpike