The Hollow has had several new PAX over the past couple of months. YHC thought that one way to encourage the “new” guys to lead a workout out would be to get “old” guys to pair up with them and coQ together. We managed to fill in 4 or 5 open slots in October doing this. This will obviously bring a mix to the routines and a bit of fun as new guys always tend to do. So I reached out to Scrum who has been coming for 4-5 weeks and (I think) hasn’t missed a workout yet. T-claps to him!
5 for StrideLite, 2 runners during bootcamp
Weather was nice – wish it was like this year round!
1 minute warning, intro, disclaimer, prayer
We kicked things off and mosied around the parking lot with some butt kicks along the way. We circled up in the courtyard for the warmup exercises:
- KW – 15x Monkey Humpers IC
- KW – 15x Michael Phelps IC
- Scrum – 15x SSHs IC
- Scrum – 15x TTTs IC
Scrum directed us to the block pile where everyone looked for the lightest ones possible (which never happens), then onto the band field where some cones were waiting. There we did…
- Murder Bunny to the 25 yd line
- 25x Block Merkins OYO
- Block carry to the 50 yd line
- 25 Block Squats OYO
- Block carry to the 75 yd line (yeah I know it’s the other 25 but you get the picture)
- 25x Block Tricep Extensions OYO
- Block carry to the 100 yd line
- 25x Block OHPs OYO
- Block carry back to the 0 yd line
- 25x Burpees OYO
Recover
- Run to the 25 yd line and back, recover
- Run to the 50 yd line and back, recover
- Run to the 75 yd line and back, recover
- Run to the 100 yd line and back, recover
- Run to the 100 yd line and back, recover (to grab the cones)
At this point, Kenwood took over. We returned the blocks and mosied to the columns towards the front of the school for…
- Partner up. Partner 1 runs across the parking lot at back while Partner 2 does “gimme your money” People’s Chair (aka, sitting against the column with your hands raised up). Flapjack. Perform that twice each.
- A round of Sevens – 1/6, 2/5, … 6/1 of these exercises…
- Narrow footed Squats
- 8 Count Man Makers
- Partner up. Partner 1 runs across the parking lot at back while Partner 2 does “gimme your money” People’s Chair. Perform that twice each.
- A round of Sevens – 1/6, 2/5, … 6/1 of these exercises…
- Carolina Dry Docks
- V-Ups
- Partner up. Partner 1 runs across the parking lot at back while Partner 2 does “gimme your money” People’s Chair. Perform that twice each.
- A round of Sevens – 1/6, 2/5, … 6/1 of these exercises…
- 4-Count Knee Raises (jogging in place)
- Donkey Kicks
We got about halfway through the last round and headed back towards the Shovelflag so we didn’t go too far past 45 minutes. Scrum wrapped things up with the Count-o-rama, Name-o-rama, Announcements, Prayer Requests, and (nailed the) Prayer.
Announcements:
- This Saturday’s workout is at Shawshank.
- This Saturday All 9’s and others doing the 50k.
- October – The Gauntlet (schedule was placed on message board).
- November – Cheech 10K (and 5K and Half Marathon)
Praise:
- Cinco – his dad retired this week after 40 years
Prayer Requests:
- Dangle – ex wife, foot amputation, family adjustments
- Iron Mary – he’s been doing all chores around the house (poor guy!)
- Irrev – “Hightower”, F3 guy, MBPD office killed in line of duty this past weekend