HERO P/SLICK CAM BB 8.11.18

80 yards at a time, max. That was the promise.  YHC was thinking that would keep us fresh enough to still run a 5K at a decent pace. YHC was wrong. Very wrong. Notably missing from the pax this morning were Lassie, Steamer, Au Jus and Jang. They were in town because we saw them later in Beaufort, but I guess all four had alarm clock malfunctions. Well, here is what they missed:

WARMARAMA

Mosey to the track – 15 SSHs IC

Mosey 80 yards around the track – 15 Sun Gods IC forward, 15 reverse

Mosey 80 more yards around the track – 15 Cotton Pickers IC

Mosey 80 or so yards to the LAX field – Merkin’s Dog (10 Merkins SC, downward dog stretch, 10 more Merkins)*

*In case no one noticed, all five boot camp workouts this week had the exact same Warmarama.

THING ONE – MINI MICHIGAN

Five 50 yard sprints, then a Jack Webb (4 plank jacks IC & 4 LBCs IC up to 20 & 20)

Five more 50 yard sprints, then another Jack Webb (4 plank jacks IC & 4 Freddie Mercurys up to 20 & 20)

Five 25 yard sprints, then a mosey to the band practice field with several stops along the way (no more than 80 yards per mosey):

Stop One – 10 Diamond Merkins SC

Stop Two – 10 Diamond Merkins SC, 10 Doublewide Merkins SC

Stop Three – 10 Diamond Merkins SC, 10 Doublewide Merkins SC, 10 Merkins SC

We then moseyed to the south end of the band field to begin . . .

THING TWO – THE HAPPY MEAL

Cones had been put out at 20 yards, 40 yards, 60 yards and 80 yards.

Run 20 yards, 20 Merkins, backwards run to the start

Run 40 yards, 40 Squats, backwards run to the start

Run 60 yards, 60 Drydocks, backwards run to the start

Run 80 yards, 80 SSHs, backwards run to the start

We then moseyed 80 or so yards to the pull-up rack, partnering up on the way, for . . .

THING THREE – 1500 DORA AND THE AMRAP

First the Dora (with the partner running around the 1500 building): 100 Merkins, 150 Plank Jacks, 200 LBCs, 250 Air Presses

Then the AMRAP: Pull-ups x 2 rounds, Irkins and Dips

It was then time to head to the flag, but it was more than 80 yards so we walked the first part, before moseying the last 80 or so yards for . . .

4MOM

Stretches only. We needed to get ready for that 5K. It was then that Doogie rolled up, ready for a 7am workout. 57 Burpees were called, but no one took me seriously.

MOLESKIN

I would write more about Gertweek, but I just looked at my watch and I have to get to the church for the Eagle Scout Court of Honor. As always, it was an honor to lead.

-Gertrude