It was a great Friday morning to be in the Gloom at AH! As you read this backblast, the 10 PAX in attendance are experiencing the synergistic benefits of a co-Q workout from Beano (A.K.A. the Gas Man) and Vandelay (A.K.A. the Gazelle). Do we call it the Beandelay…or maybe the Vandebean? I”ll leave that decision up to you. The inspiration for this morning”s workout came from a gentleman named Stephen Jepson who said that throughout life we all should “never leave the playground.” (www.growingbolder.com/never-leave-the-playground-793777/) This morning we worked to stay on the playground and make him proud
THE WARM UP:
* Side Shuffle Hop (x20)
* Willie Mays Hayes (x10)
* Arm Circles (x10 forward, x10 backward)
* Merkins (x10)
THE THANG:
* ACT 1 (Vandelay)
o With warm up complete we headed down the hill to the track. We broke with tradition of bear crawling or wheelbarrowing down the hill and instead step lunged our way down. Once on the track and after a 100m jog we commenced with a post warm up warm up….100m at 50% effort followed by 5 burpees OYO. Now that the lower extremities were good and nimble, it was time for upper body, 50m bear crawl followed by 50m crab walk. What followed was a series of sprints with an ever increasing # of OYO exercises, and it went something like this…
100m sprint…burpees x10
200m sprint…burpees x10, squat jumps x10
400m sprint…burpees x10, squat jumps x10, dry docks x10
200m sprint…burpees x10, squat jumps x10, dry docks x10, lunges x10.
This brought us back to the track entrance where we had make our up the hill and back to the parking lot for part two of the beat down. Again breaking with tradition (and this Qs hatred of crawl bears) we traveled up the hill with more burpees for act 2
* ACT 2 (Beano)
o The PAX was split into five pairs to complete a circuit of the following five exercises. The stations for completing Exercises 1-5 below were progressively staggered across the two basketball courts in an effort to add a little cardio into the process of completing each station. Once done with each station, each pair would return back to the starting point at the end of the basketball court and jump rope until the last group finished their respective station. The groups would then rotate and begin completion of the next exercise station. This circuit was completed two times by the group.
1. Jump Rope (AMRAP until last group returns to the starting point)
2. Battle Rope Alternating Waves (x30) – two ropes laid out around basketball goal post (one for each person in pair)
3. Tire Sledge Hammer Swings (x10 right side, x10 left side)
4. Basketball Layup/Rebound Drill (x20, alternating between each side of the basketball hoop) – stand directly under the hoop and continuously lay up and rebound the basketball
5. Kettlebell Swing Mini-Circuit – in each round at the station, complete 10 swings with each of the following kettlebells: 30 lbs, 35 lbs, and 45 lbs
MARY:
* LBC”s (x15)
* Cadre Flutter Kicks (x20)
ANNOUNCEMENTS:
* Review of key points from Site Q Meeting at Tobacco Road last night.
* Both many jokes and prayers about the bear crawlers at Chapel Hill Country Club this morning
Beano