AO: The Patriot
QIC: Jenner
PAX: 3 Mile, Slapshot, Rebar, Surely, Roadkill, Coconut, McGuire, Citrus, Pong, Situation, Fish Fry, Cable Guy, Mayberry, Bone, Sunshine, Elvis, Brown Bag, Lazlo, Lucius
Last time I was at The Patriot it was for Major Payne’s Bday Q. He’s out at a Louisville Grow Ruck event today – good luck! But it’s long overdue that I get out in the gloom and lead a COVID safe workout.
WARM UP: SSH, Imperial Walkers; Windmills; Arm Circles, and Cherry Pickers
THA-THANG:
Extended Warm Up: Line up along the sideline and run across the field and back performing: High Knees, Butt Kickers, Carioca Right, Carioca Left, Sprint 75% speed x2, Sprint 75% speed then Burpees x5 and back, and then Sprint 100% speed then Burpees knees to chest x5 and back.
Preparation: Mosey over to the back wall and spread out along the curve. YHC demonstrated the proper form for Air Squats: shoulder back, chest out, butt back, and knees should not go in front of the toes.
3 Rounds of:
5x Air Squats slow count with toes against the wall help enforce good form. There was some mumble chatter how the moss on the wall smelled grrreat.
5x Air Squats slow count with back to the wall a foot or two away to barely touch the wall to teach getting the butt back
1x Wall Sit – aka Humpty Dumptees are a hop/climb up the wall to sit and then hop/climb down, which are a very practical exercise when you need to scale walls or fences, especially if you’re a burglar. Plus, Elvis requested them.
Monkey Humper Jumpers and 4x4s: Mosey over and spread out along 2 lines on the goal line and the 10yd line. The objective is to go 50 yds and to not have the back line catch up to within 5 yds of the front line. If that happens, then you switch so the faster PAX gets out in front. This provides a little incentive for everyone in both lines!
4x Air Squats Four Count, 4x Monkey Humpers Four Count
Monkey Jump – aka Bunny Hop aka Broad Jump with a twist. If you land off balance, then you must take one reverse lunge step backward.
4x Merkins Four Count, 4x Mountain Climbers Four Count
Monkey Jump – On these jumps, try to explode and jump as far forward as possible, but pick your landing and stick it without fail! Otherwise, you’ll be set back a lunge step. Yes, Bone, if you land and fall on your chest but your feet didn’t move, then it’s still a fail! Move on back.
Repeat-o until you’ve moved 50 yards and then hold plank or pick up the 6!
Wall Work: With the legs burned out, time to work on the shoulders. Mosey over and spread along the track on the home stands side. Starting in lane 2 (to leave lane 1 open to runners), perform the following:
Reverse Inch Worm towards the wall, hold Wall Planks waiting for the 6, transition up to Balls to the Wall for a ten count, then back down to Wall Planks, and then Inch Worm back to lane 2.
Bear Crawl to the wall, jump/climb up and perform 10x Pull-Ups at the top of the wall or by holding on to the vertical railings. Modify by using your feet to push off the wall or jump up into the pull-up or just statically hang. Then Crawl Bear back to lane 2. Done!
MARY: Mosey to the mid-field circle.
110x LBCs to match Elvis’ count the other day according to what Lazlo told me on Tues. (which BTW, he one upped you, Elvis. You have now been notified).
51x Flutter Kicks led by Lucius (probably was missing Major Payne too – FKs are his go to)
ANNOUNCEMENTS: CSAUP Veteran’s Day workout Nov 7 Lincoln Memorial at 0645. See the #CSAUP channel. Let’s remember Hightower of F3GrandStrand/Myrtle Beach and pray for his family.
COT: When programming this workout, YHC put in the incentive to get to 50 yds ASAP without trailing PAX overtaking you with the caveat that you must not under or overshoot the landing else you’ll have to take one step back. This is similar to those areas in our life where we are pushing hard to obtain our goals, such as promotions, project deadlines, or growing a startup, but if we’re not accurate and overpromise or under-deliver then we could be set back. We can be seen as not predictable and not reliable. We should try to balance being aggressive and pushing hard with being consistent and accurate. It’s the best way to hit your goals in work and in life.
MOLESKIN:
The Monkey Humper Jumpers and 4x4s became rigorous and were hard for YHC to keep barking the movement commands and in cadence counts. Perhaps these should have been OYO and everyone could just sync up on each of the Monkey Jumps. Keeping in sync was important for this round of exercises so that the over-eager wouldn’t speed up, possibly cutting corners and breaking form as it potentially leads to injury and less than optimal gains.
Also, when YHC asked if anyone knew Hightower (our Hightower), 8 hands were raised. When asked if anyone has heard of Monkey Humpers from anyone other than Hightower, everyone lowered their hand. Thanks for introducing to us this exercise, Hightower!
Holy smokes. 20 PAX socially distant required us to make a much larger circle than the painted circle at the mid-field (it’s been a while). It’s great to see so many numbers and new faces!
Seeing Situation was awesome! I found out he’s been in a similar situation as YHC with having a newborn during this pandemic. I’m with you brother! Let’s help each other keep up that delicate balance act – it will pay off!
F3 The Capital 