The Spud EMOM is a killer workout that unfortunately Spooky had to miss during the May Hogan’s-Heroes/Paradise convergence. Overwhelmed by the sad irony that one of the few PAX capable of completing the Spud EMOM has yet to have the chance, I agreed to make it my next Paradise Q, in honor of Spooky. However, that plan changed yesterday as I began harboring a resentment toward a Cross-Fit friend who bragged about running a mile while carrying a medicine ball (among other things in a tough workout, but still why the need to brag?) and then got ticked off at me when I said I wasn't that impressed. So, I have to thank this friend for instilling a strong desire to travel while carrying some cheap, heavy blocks in a workout that is free of charge. Hence, a very modified version of the Spud EMOM developed where PAX traveled with blocks to different sections of this fabulous site and then performed exercises in an EMOM fashion, resting after completion of the (suggested) reps, picking up their blocks, and traveling again. After the travel, each PAX held a various position (e.g. low squat, high plank hold) until the 6 arrived.
A few learning points- 1) writing things down ahead of time is very helpful to counteract anoxic brain fog; 2) never scoff at the guy who laminates his Q-notes; 3) unlaminated Q-notes become unusable once they are folded into a sweat-soaked pair of shorts; 4) keeping time during the summer months is substantially more effective by using an old school stop watch with big buttons than by using a cell phone screen covered with sweat and grease; 5) sweat dialing your running buddy, the whom you’ve been trying to get out to an F3 workout for about a year now, at 05:45 while he’s on vacation is probably not going to yield a favorable response.
Warmarama
5 Slow Mountain Climbers (IC)
5 Slow Eye-Contact Merkins (4-Count Up, 4-Count Down)
5 Slow Squats (4-Count Up, 4-Count Down)
10 Hill Billies (IC)
10 Imperial Walkers (IC)
10 Michael Phelps (IC)
10 Bushwhackers (IC)
The Thang
Mile Pace Mosey to the Block Shed- 20 merkins
Block Carry Mosey to 1st Median- 20 goblet squats
Block Carry Mosey to sidewalk- 20 Bonnie Blairs, each leg
Block Carry Mosey to Traffic Circle- 15 V-Ups
AYG Run to Parking Lot Circle- 15 Burpees
Bear Crawl/ Crawl Bear back to Traffic Circle- 20 Block Swings
Partner Up. One PAX farmer’s carried two blocks. Other PAX performed a moving SSH. Flapjack until Spooky’s 2nd favorite hill- 20 Overhead Press.
Bunny Hop up to 1st tier of hill- 20 merkins
AYG Run up to 2nd tier of hill- 1-min plank
Forward Crab Walk down to 1st tier- 20 Bonnie Blairs
Crawl Bear down to bottom of hill- something
Flapjacking Farmer’s Carry to bus stop sign- something
Flapjacking Farmer’s Carry to Traffic Circle- 10 (only) Flutterkicks (IC), block overhead
Flapjacking Farmer’s Carry to sidewalk by AO- 10 perfect form merkins
Single Pax block carry to 1st median- 5 perfect form goblet squats
Single Pax block carry back to Block Shed
Mile Pace back to AO.
COT
Keep Red-October and his family in your thoughts and prayers over the next month.
Can’t remember exactly what I said, but I can tell you that I felt a deep gratitude for the PAX who came out and sweated and grunted together. It is truly inspiring to have PAX ranging in age from 13-77 working out together and forming something much stronger than the individual, not to mention it is free.