Sacrificing Arms, So That Legs May Live

HomeBootcampThe DistillerySacrificing Arms, So That Legs May Live

Sacrificing Arms, So That Legs May Live

QIC: Van Gogh

Date: 05/03/2018

PAX: Drano, Schneider, Sour Mash, Fingers (WD), Van Gogh (WB, QIC)

Sacrificing Arms, So That Legs May Live

QIC: Van Gogh

Date: 05/03/2018

PAX: Drano, Schneider, Sour Mash, Fingers (WD), Van Gogh (WB, QIC)

YHC recently ran a Spartan Ultra (30+ miles, 60+ obstacles, 10K+ ft of climb) and is in the middle of recovery week… but not wanting to be completely dormant, forcing myself to Q is a good way to get moving again. Having injured my foot last year getting back at it too soon after an Ultra, an easy on the leg workout was a no brainer.

 

Warm-o-rama

  • IST x 15IC
  • Abe Vigoda x 10 IC
  • SSHx 15 IC
  • Toy Soldiers x 10 IC
  • Running w/Scissors x 15 IC
  • Whirly Has The Clap x 10 IC

 

The Thang

  • Walking Shoulders
    • Arm Swirly Things Forward x 20 IC
    • Arm Swirly Things Reverse x 20 IC
    • Jack Reacher x 20 IC
    • Seal Clap x 20 IC
    • Overhead Clap x 20 IC
  • Burp Worms!
    • Inchworm
      • Merkin when fully extended
      • Jump hands up when hands meet feet
    • Repeato length of field
  • Walking Moroccan Nightclub to Shelter x 20 IC
  • Block Bicep Work
    • 21s – Nonstop:
      • Lower Half Curl x 7 IC
      • Upper Half Curl x 7 IC
      • Full Curl x 7 IC
    • Hammer Curl (hold outer edge) x 15 IC
    • Reverse Curl (palms facing down) x 15 IC
    • One handed x 5 IC or failure
  • Mosey to start

Merry Mary

  • Merkins x 10 IC
    • WWII x 15 IC
  • Scissor Merkins x 5 IC
    • American Hammer x 15 IC
  • Diamond Merkins x 10 IC
    • Flutter Kicks x 15 IC
  • Ranger Merkins x 10 IC
    • Freddy Mercury x 15 IC
  • Wide Merkins x 10 IC
    • Low Dolly x 15 IC
  • Staggered Merkins L x 10 IC
    • Juanita x 15 IC
  • Staggered Merkins R x 10 IC
    • Penguin Crunch x 15 IC
  • Irkin x 10 IC
    • LBC x 15 IC

Fin!

CoT

  • End of school year prayers
  • Announcement for the ROCC 5K on May 12
  • Schneider is looking for #BBBC Qs starting in June!!
  • YHC took us out giving thanks

NMM

  • Kudos to Drano, Schneider and Sour Mash who ran between 1.5 and 2 miles EC! #TeachersPets
  • Great weather this morning, perfect for a bootcamp!
  • PAX were waiting for their arms to fall off… never happened. #Kobains
  • YHC apologized for the low mileage today, kept it right at .6 miles.
  • Burp worms were begrudgingly performed by all, more leg then YHC thought, but a good total body set. About 50 performed total down length of field (50x6ft = 300ft = 100yards)
  • @Fingers admitted to Omaha-ing a merkin every other inchworm. #StillNotEasy
  • @SourMash was saddened when we arrived at the field, hoping to do some block work…. He eventually got his wish!
  • @Schneider is a strong dude, he easily one arm curled the block.
  • @Drano struck a nice pose while switching to bricks at one point. “All about that posture!” from our regional Yogee
  • Merry Mary is always a crowd pleaser… 240 ab reps, plus 150 merkins.
  • Totals for the day were 200 merkins and 290 ab reps (Burp Worm reps included), 240 shoulder motions, and 112 bicep reps. Plus a whole lot of fun. 

Thanks for the keys, @SourMash! See the #WeFoCo crew tomorrow at #BBBC!

-VG