March 20th, 2018 By Laser

7 took the DRP for a weekday beatdown. Big Country thought he was being funny by posting on Slack asking if we cancel this morning due to rain. The actual funny thing was that the rain held off the entire bootcamp and Big Country was still AWOL. YHC called for a 505 pre run but was a few minutes late; which worked out because 2Step was also a couple minutes behind and waited for YHC. We returned to launch point right at start time to find Schoolbus and the Twin.0’s along with Turf-N-Turn and Flyboy. Flyboy has jumped in to replace 2Step in the Palmetto 200 this weekend and is getting in all the reps he can to prepare. Since was the last workout YHC would have with Turf-N-Turf before his move, I decided to arm him with some more new exercises to take with him when he Q’s for the Pax in VA Beach.

WARMARAMA
SSH x 20
CP x 20
WM x 10
HB x 10

THANG
Absolution: Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence
Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand)

Captain Thor: An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40

Angle Grinder: Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count.1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin

Starfish Crunch: The PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start. Rinse and repeat many, many times.

ATM’s: All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round and we did 2 rounds.

Mosey to end of lot and back

Absolution x 10 IC
Smurf Jacks x 10 IC
SDD x 10 IC (flapjack)
Swirley x 10

MARY
Homer to Marge x 5 IC
Reverse Crunch x 10 IC
Low Flutter x 10 IC
Rosalita x 10 IC
LBC x 20 IC

RECOVER – RECOVER

COT and BOM

Announcements:
* NEED A Q for this Thursday
* Turf-N-Turf’s farewell Q will be this Saturday. Show up to post with our brother before his move
* March 31st is our service day for Gremlins family in Mint Hill. We will be heading down after coffeeteria to help with yard work
* Sign up for Whetstone – be a mentor (stone) or mentee (blade) or both. See slack and regional email for details
* Good luck to all Palmetto 200 runners this weekend. Make us proud!

Laser – OUT

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