06/16/2021 - Base Camp - Cardio and Strenght Challenge

AO: Base Camp

When: 06/16/2021

PAX:

Number of Pax: 6

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

DR Names:

Number of FNGS: 0

FNG Names: N/A

QIC: Connors


Introduction

After @alladin’s Q raised the bar for cardio conditioning and complaints by PAX regarding lack of pull exercises, I thought a cardio “fit test” and some pull exercises were in order.

Warm-O-Rama

  1. Mosey (took a new route, that was a little longer than our standard mosey and, more importantly, incorporated a third hill)
  2. Warm Up
    1.  Walkouts to plank than walk back
    2. Down dog to cobra
    3. Bird dogs (in table position alternate extending left arm and right leg, etc.)
    4. Reverse lung reaches.
    5. Standing quad stretch with opposite arm reach.
    6. windmills (front and back)

The Thang

Thang 1 – Men’s health bodyweight circuit. We had 7 minutes to try and complete the descending ladder (from 10 reps, repeat at 9 reps, to 1)

Exercises: squat, half burpee (do not push up, do not jump up), reverse fly, merkins

Thang 2 – we moseyed on down to the picnic area to do two strength circuits.

Circuit 1

  1. Bulgarian split squats – 1 minute each leg
  2. Half the group did 15 body weight rows using the picnic tables while the other did grave diggers with the coupon (3 on each side until the 6 on the rows came in)
  3. Switch exercises

Circuit 2

  1. Bulgarian split squats – 30 seconds each leg
  2. Half the group did 10 body weight rows using the picnic tables while the other did curls for the girls with the coupon until the 6 came in on the rows.
  3. Switch Exercises

Circuit 3/Mary

  1. Mosey the coupons to the parking lot and mosey up to the top of the hill.
  2. At the top of the hill – plank circle with 10 push-ups each member, bicycles, big boy sit-ups, and stargazers

Circle of Trust

More of a stating of gratitude. YHC thanked the group for challenging him and making him push his limits and want to get better. Set high goals, but don’t be afraid to fail in achieving them and realize the journey is sometimes what is most important. Wished the fellow PAX’s a happy father’s day.

Naked Man Moleskin

We have now had sever couples that want to watch the sunrise together at the top of the hill which we “ruin” by charging up there for mary. I played the Golden Girls theme song for the last 30 seconds of the workout “Thank you for being a friend”

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