3 hardened ruckers got in some EC and 8 more joined in for a form week ME.

In preparing to lead this week, YHC quickly realized that he had very little expertise to offer.  After posting on Monday and Tuesday and getting a double dose of proper merkin and squat form, YHC had zero expertise to offer that most PAX probably hadn’t already obtained at another AO.  So, YHC started to reflect on what we often hear from FNG’s or what are barriers to FNG coming out for the first time.  One thing that seems to come up over and over again is “I just hate to run” or “I’m not a runner”.

With that in mind, YHC turned to the internet (Thanks Al Gore!) to research some exercises that we can substitute for running.  Ways to get some aerobic exercise in without pounding the pavement if you will.  What follows were the results of that deep dive.

Warm-up

SSH x 20 (IC)

IW x 20 (IC)

WMH x 10 (IC)

GM x 10 (IC)

LBAC x 10 (IC)

Reverse x 10 (IC)

Stay circled up – no moseying today.  We are gonna get our heart rate up right here.

Using a faulty phone timer, YHC explained that we’d be doing a series of exercise in first 1 minute, then 2 minute and then 3 minute intervals.  1/2 the exercises were aerobic (aka alternatives to running) and the 1/2 half were anaerobic, to allow us to slightly catch our breathes.

1st up – 1 minute of jumping “rope” – we didn’t actually have ropes, so we mimed it.  Fun fact, you can do a lot more cool tricks with your jumping rope technique when you don’t actually have a rope.  Still great cardio, but with less tripping.

2nd – 1 minute of lunges.  Alternating legs – take one big step out and bend front leg to a 90 degree angle, being careful to not allow your knee to extend past your toe.  Back leg should lower down to the ground until knee almost touches.  Return to starting position and switch legs.  Repeato.

3rd – 1 minute of burpees.  From standing position squat down.  Place your hands on the ground just in front of you.  Kick both feet back and lower your chest to the ground in one fluid motion.  Push your chest back up and jump your feet back under you so you are back in squat position, again in one fluid motion.  From squat explode up with your legs and jump with your hands out stretched over your head.  Repeato.

4th – 1 minute of plank hold.  Merkin position.  Hands on the ground slightly less than should width apart.  Legs together behind you, back flat (no butts in the air), core engaged, head up looking out in front of you and hold.

5th – 1 minute of KB swings or jump squats.  We had enough KB’s for about 1/2 the group and passed them between rounds to ensure everyone got a full round with both swings and squats.  For KB swings start with KB on the ground between your legs, standing with feet slightly wider than shoulder width apart.  Grab KB with both hands and allow it to hang between your legs.  Explode up with thighs and glutes, to create a popping motion with your core.  The momentum of your core is what lifts the KB and your arms merely serve a guide as it rises to about shoulder level or slightly below.  Allow the momentum of gravity to bring the KB back down. Bend you knees, stick you butt out as you lower the KB to avoid strain on your back.  Repeato.  Jump squat – from standing with feet slightly wider than shoulder width apart, lower your body down by bending at the knees (not the waist) keeping your back straight until your hands touch the ground or you form a 90 degree angle with your legs.  Then explode up, jumping so that your feet come off the ground as high as possible and reach your hands up over your head.  Repeato.

6th – 1 minute of merkins.  Hands on the ground about arm pit width apart, plank position.  Hands should be in line with your chest.  Slowly lower your body so that your arms from a 90 degree angle and your chest almost contacts the ground (should be at least within a fist length).  Then explode back up, pushing with your chest and triceps to plank position, completely straightening arms before starting next reps.

For round 2 we did the same 6 exercises for 2 minutes each.

For round 3 we did 3 minutes of “rope” jumping (learned that is extremely long time to jump even an imaginary rope) and 3 minutes of lunges.  With exactly 3 minutes left, YHC gave the PAX the option to do our 3 minutes of burpees or to make sure that we had an accurate comparison for our running alternatives, one all out sprint up THWM.  A couple beasts voted to bring on the burpees, but majority ruled and we went AYG from the very bottom of the mountain all the way to the tree line.

No time for Mary, so we circled up for COT.

Announcements

TB put on the call for Q’s at OCL – Thursday 5:30 site at Rashkis Elementary in the Meadowmont Neighborhood.

Chapel Hill 2nd F opportunity – Holiday Bar night on 12/18?

Prayer Request

Timber’s neighbor is battling a cancer diagnosis and facing surgery this Friday.  Prayers for him and his family as they go through this scary time.