05/26/2021 - Base Camp - 5/26/21 – Get the Led Out

AO: Base Camp

When: 05/26/2021

PAX:

Number of Pax: 6

Pax Names: Connors, Fathom, Frank 'N Beans, Great Clips, McDowells, Speedo,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Connors


Introduction

Connors’ VQ. Beatdown to a play list of Led Zeppelin featuring group cardio and circuit training and featuring Base Camp’s notorious hill.

Warm-O-Rama

We started with a medium length mosey then went into:

  1. Runner’s stretch to crescent to hamstring stretch. (6x)
  2. Down Dog to Cobra. (6x)
  3. Standing quad stretch with a count around the circle. (4x)
  4. Shoulder circles. (10x forward, 10x backward)
  5. Coupon run from parking lot to base camp.

The Thang

  1. Circuit 1 – Stairway to Heaven (LEGS) – group circled up for an on Q count circuit while 2 PAX were selected to to run up and over the hill and back. Once they rejoined the group, 2 other PAX were sent and so on until the last group of PAX to run the hill end the circuit on their return. The repeating circuit was as follows: Right leg front lunge, Right Leg Side Lunge, Right Leg Step-Back Lunge, Right Leg Curtsy Lunge. Switch to left and so on.
  2. Circuit 2 – Over the Hills and Far Away (UPPER) – same set up as Circuit 1. The repeating circuit was as follows: 10 merkins, 10 bent over row with coupon, 10 OHP, 10 curls.
  3. Circuit 3 – In My Time of Dying (CORE CARDIO BURNER) – On Q’s count, Pax did the following circuit 3x: 10 count mountain climbers, 20 speed skaters, 10 plank side jumps.
  4. Mary: Stormed up the hill one last time. Alternating scissor kicks (20), side plank to reach unders (10 each side), big boy sit-ups (10)

Circle of Trust

Short and sweet: Follow the Golden rule, have some empathy, and enjoy the long weekend.

Naked Man Moleskin

There were a group of local high school seniors that did a thing where they went up to the top of the hill for the sunrise. They were a little shocked by our group running up and over the hill and doing crazy stuff with cinder blocks at 5:15 a.m. Other than that, I think my first Q went well enough, I learned a bunch, and looking forward to getting better for my next beatdown.

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