11 Faithful got it right this morning and posted at SwampFox for an old-school suckfest courtesy of YHC. Nothing elaborate, nothing hokey… just a good old fashioned Thang putting in some distance and some reps. Strong work, brothers.
Conditions: Balmy… 62-ish degrees with the fog lifting
The Thang:
Quick SSH set of 25, 4Ct IC off the drop
Mountain Climbers X 25, 4Ct IC
Mosey to Clemson & Converse for the first of a repeated set of:
Mercans X 10 4Ct IC
Squats X 15 4Ct IC
LBC’s X 20 4Ct IC
(This sequence would become the standard for each stop along the way but shifted to an OYO series to speed it along)
Mosey to Converse & Wittering for a second cycle of the set above, Protractor to punctuate the pause.
Mosey to Wittering & Woodleigh for a third helping of goodness.
Mosey down Woodleigh to the flat spot for a quick explanation of the Vertical #Beast to come:
Running up the Woodleigh Hill, stop twice on the way up and a third time at the top, turn around and come back down stopping again at the two intermediate spots and then a sixth set at the bottom for six sets of the called exercise. At each stop, complete six reps OYO of the exercise and continue on. Net result: 36 total reps and the Woodleigh hill completing the following:
- Mercans
- Squats
- LBC’s
- Carolina DryDocks
Jailbreak back up the Woodleigh hill again and crank back into our set of Mercans, Squats and LBC’s above
Mosey to Converse & Wittering for set number five
Mosey to Clemson & Converse for round six.
Jailbreak back to COT to wrap up the morning.
COT & BOM
Devo: Accountability isn’t the cure for low committment. Accountability is a demonstration of high committment. (Dan Rockwell) We’re highly committed to those things in which we delight. (Psalm 17) It is to those things which we feel passionately that we are most committed. It is to those things that we seek and welcome accountability that we might #GetBetter at that thing we love.
Announcements: If you haven’t seen it, Paperboy’s latest Newsletter just came out with tons of intel. Read all about it HERE.
Moleskin:
- Not getting through the whole vertical #Beast was a disappointment. It proves we’ve got to go harder to get it all into a 45 minute workout. At least we got six sets of the Mercan/Squat/LBC set which preps us nicely headed into Halloween weekend.
- Kotters to Prom! Welcome back from the DL.
- Good to see Caugh back at it.
- Congrats to Strom on the birth of his 2.0. Congrats to Nelly on the annoucenemt of their own impending 2.0 planned to debut in May.
Aye!
F’head