Weather – 29 degrees, 9 mph wind, light rain/snow at times, but surprisingly not too bad
The forecast for this morning was potentially bleak – cold, windy, possible snow or freezing rain. However, the actual conditions ended up being pretty standard for a late January bootcamp in Columbia. The threatening winter storm didn’t stop 7 strong Battle PAX from posting and putting in some solid work. Today was pretty simple. Chop Shop started off with some modified half marathon (he’s got one coming up) lower body training at the mall and YHC finished up with Hammer paver ab circuits (with a little arms mixed in) at the Battle Loop.
The Thang – Chop Shop
Grab 2 Hammer pavers, mosey towards the Battle Loop, and drop off the pavers near the entrance of the Battle Loop to retrieve later for the 2nd 30 mins.
Brisk run to Richland Fashion Mall (is it even still called that?) via Falcon Dr, Forest Dr, and Beltline Blvd and into the parking garage.
Parking Garage AMRAP:
- 25 squats, 25 merkins, and 25 monkey humpers at the bottom of each level
- sprint up the ramp and around to the next level
- rinse and repeat for the 3 levels to the top
- navigate carefully through the ice on the exposed top floor and down the stairs to do it all over again
Everyone finished at least 2 full rounds during the ~12 min AMRAP, then it was time to head back to the AO for round 2. I believe that gave us 150 squats, 150 merkins, and 150 monkey humpers for the AMRAP. The running came to ~ 2 1/4 miles per Chop’s watch.
We got back a little early so there was time to sprint up Falcon Dr, do 10 burpees, then come back down to the Battle Loop entrance. Hand off to YHC.
The Thang – Misfire
Grab your pavers. Mosey to the grassy area of the Battle Loop near the climbing wall and sand pit. Thought a little change of scenery would be nice this morning.
1st ab circuit:
- 5 big boy sit-ups with both bricks on your chest, 10 BBS with 1 brick on your chest, 15 BBS with no bricks (crowdpleaser)
- 10 slow and low catcher squats
- 10 pull-ups
- rinse and repeat X 4
- low plank while waiting on the 6
I wanted to get in 5 sets of each circuit, but the timing wasn’t going to work based on the first circuit. I decided to call an audible to 4 sets so that we would have time to get in all 3 circuits.
2nd ab circuit:
- 5 Russian twists with both bricks, 10 RTs with 1 brick, 15 RTs with no bricks (count 1 side each time)
- 20 monkey humpers
- 20 brick merkins
- rinse and repeat X 4 (some PAX had time to get in 5)
- low plank while waiting on the 6
3rd ab circuit:
- 5 LBCs with both bricks on your chest, 10 LBCs with 1 brick on your chest, 15 LBCs with no bricks
- 15 flutter kicks (count 1 side)
- 30 brick curls each arm (crowdpleaser at this point in the day, arms shot and hands not functioning properly with the bricks and the cold)
- rinse and repeat X 4
- low plank while waiting on the 6
10 Spiderman low plank crunches
- Start in low plank
- Bring your right knee forward towards your right elbow, then return to low plank
- Repeat by bringing your left knee toward your left elbow
- That’s 1 rep
- Alternate sides for a total of 10 complete reps
Mosey to put up bricks then watch Hee-Haw and Chop Shop race to COT.
Moleskin
T-claps to Splinter for coming out with a bum ankle and still putting in quality work. He spent the first 30 mins doing what he labeled “a hotel room workout,” which didn’t sound pleasant, while everyone else went to the mall. We then met up at the Battle Loop and he joined the PAX for the last 30 mins. Small group of mostly regulars today that always come prepared and give it their all. Good to see Cornstache this morning. Don’t be a stranger bud.
Announcements
Cottonmouth today. Good luck to everyone and stay safe.
Numerous races coming up in the area and around the Southeast.
F3 Columbia is sponsoring the Spring Mud Run again so let’s put out the word and make it another resounding success.
All PAX need to emphasize attendance over the winter months and throughout 2016. Please come and also try and influences others to make the hard decision with you. Accountability is what makes this thing work. Don’t just rely on the AOQs or others to keep attendance strong. Take responsibility on your own.
BOM Prayer – Chop Shop