There’s a different anxiety you get when planning a workout at an AO you’ve never really been too. YHC posted one time previously to Bastille and the majority workout was done on the field, which he was told would more than likely to be locked up. With a scouting report from Coco and Google Earth, YHC felt like he had a workout that would really test the 17 PAX on the first day of fall.
Warm-Up:
- SSH
- Windmill
- Merkin Plank Jacks
- Ski Abs
- Imperial Walkers
Mosey over to the loop while bringing the KBs and rucks with us.
The Thang
Part 1: Obstacle Course Strength Training (YHC later found out he’s the only one running the Spartan this weekend. Oh well)
Thank you to Aujus for sending out a great article about David Magida which outlines some of the best exercises to train for an obstacle course. YHC decided to run a quick circuit based on the exercises. PAX split into 6 groups. Stations 1-5 all done AMRAP. You’ll notice that pullups were not included. Unfortunately, the park is doing work on their playground and therefore the pullup bars were inaccessible.
- KB Swings
- Spiderman Merkins
- Jump Squats
- Burpees
- Dips
- Sprint around the Loop (the timer)
Completed the circuit twice to make sure even Spooky was breathing hard. YHC would be doing this BB a disservice if he didn’t mention Bandcamp serenading us with “Spider Pig” as he completed Spiderman Merkins. This is a salute to the Simpson Movie if you’re not familiar.
Part 2: Find me a Hill
YHC requested the PAX to lead him to a steep, but close by hill. Spooky lead us on a dark jog to the Scroggs parking lot. PAX were instructed to backwards run up the hill, complete 5 burpees at the top, run back down, and complete another 5 burpees. Plank it out!! Repeat, but this time with 5 burpees and 10 merkins at the top and bottom. Low squat hold!! Repeat one more time, but this time 5 burpees, 10 merkins, and 15 jump lunges each leg at the top and bottom. Low squat hold!!
Mosey back to the coupons for some Mary.
Mary:
- Apple pickers
- Superman (YHC was serenaded by a song he is too young to know)
- Heels to Heaven
- Hello Dolly
- Alternating Shoulder Taps
- Peter Parkers
COT:
- SOS Spartan Race in Fayetteville on Sunday. Please support SOS if you can by making a donation. Aujus has sent out the link many times
- Grunge needs volunteers for the Pepper Fest Race in BC
- French Lick announced $90,000 raised at the Super Cooper. Huge F3 showing, and we expect a greater presence next year as word gets around