Saturday AO’s should be a little special. Lots of guys are hitting trails and hills these recent days, getting in a little distance. Others are taking a day with the fam now that summer break is over and school has, again, a grip on the kids. Or maybe it’s just the fartsack that has a tight grip on the early hours of a man’s Saturday. Regardless, it takes something special to gather the pax an hour before all of the other AO’s gear up. Heck, even the mighty CessPool succumbed this morning to get a few extra ZZzzzz’s (#blindside). But seven of us rose early and often for the earliest Saturday bootcamp affectionately called DawnStrike.
Conditions: Low 70’s which was amazing for August.
TheThang:
Getting things started, the pax warmed up with the following:
- SSH X 25, 4CT IC
- Mercans X 12, 4CT IC
- LBCs X 20, 4CT IC
- Squats X 20, 4CT IC
- Carolina DryDocks X 12, 4CT IC
- BBSUs X 20, OYO
From there we moseyed around the fence and headed down Adger to stop briefly at Cassina for a pause for:
- Protractor & Flutter Kicks X 20, 4CT IC
Onward on Adger to Devereaux pausing for:
- Protractor & Iron Cross X 20, OYO
And then down Adger some more to Berkeley for a final:
- Protractor & SkyUps X 10, OYO
On the Berkeley Hill we took on a three lap set of:
- Run down & do 20 Mercans at the bottom
- Run Up & do 19 LBCs at the top
- Run down & do 18 Mercans at the bottom
- Run Up & do 17 LBCs at the top
- Run down & do 16 Mercans at the bottom
- Run Up & do 15 LBCs at the top
With that we Planked up, Right arm, Left Arm, Right Leg, Hokey Pokey, etc. before bailing on the Adger/Berkeley hill turning up Murray Street to flee the scene.
At Murray and Maiden Lane we stopped for:
- Protractor & Hello Dollys X 20, 4CT IC
Onward to the corner of Murray and Princeton where we stopped for:
- Protractor & Iron Cross X 10, OYO
Then, turning left up Princeton we headed to Princeton and Kline where we stopped for:
- Protractor & Flutter Kicks X 10, 4CT IC
For the last leg, we crossed Devereaux and pulled up at the wall where Princeton dead ends into the back of Dreher where the street turns into Michigan. At the bench we did a quick set of up downs:
- Incline Up, Include Down, Incline Up, Incline Down
- Diamond Up, Diamond Down, Diamond UP, Diamond Down and hold it… hold it…
Jumping the wall and moseying over to the caged masonry, the pax paired up, partner 1 grabbing a block and taking it over to the parking lot. It was there that the level of difficulty stepped up with a partner workout consisting of the following:
Partner 1 runs to the first island and back while Partner 2 AMRAP’s a called set of exercises. Flapjack and then Partner 2 runs to the second island and back while Partner 1 does the AMRAP. Do that twice more on successively more distance parking lot islands effectively until failure on the AMRAP sets. Of these we did a bunch…
- Curls for the Girls
- Overhead Press
- Kettle Bell Swings
- Bench Press
- ManMakers (#CrowdPleaser)
With that complete, the blocks were put up and we all followed SisterWife back toward the shovel flag stopping for a 1 minute+ pause for some peoples chair
Gathering around Hollywood Squares, the day was wrapped up with a rousing conclusion including the following:
- In & Outs X 20, 4CT IC
- Step Ups X 20, OYO
- Step Downs X 20, OYO (awkward but challenging)
- Incline Up, Include Down, Incline Up, Incline Down
- Diamond Up, Diamond Down, Diamond UP, Diamond Down
- And, finally, AMRAP box jumps… yeessss….
Done.
COT & BOM.
Announcements:
- Labor Day, Monday, 7:00 Convergence at Hand Middle School where we’re likely to offer everyone. Bootcamp, Ruck, KB’s, Race… or some of all of the above. It’ll be great.