08/11/2022 - Mammoth - Tempo work at the Mammoth
AO: Mammoth
When: 08/11/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
First time on Q at the Mammoth. This is a park we used to ride bikes to as a family when the kids were younger. It made for a nice 12 mile round trip ride, and I have fond memories of getting over here. I was excited to see the AO open up, and excited for an opportunity to lead a workout here.
The planning time was cut short with a long work week, so keeping it simple seemed to make sense. Some tempo work, and use of the sledding hill was in the cards and the plan for the morning.
Arrived to the AO around 5:00 and PAX showed up shortly after that.
5:15 rolled around, core principles were shared and off we went!
Warm-O-Rama
Started off with a BANG!
50 SSH, in cadence, speeding up every 10 until we were were going about as fast as I could count.
10 Tappy Taps in cadence
Grab coupons and mosey over to the sledding hill
20 Abe Vigotas in cadence.
The Thang
So, not really the Thang, but a bit more than warm-o-rama
Shoulder burners – 20 in cadence each, no recovery between – arm circles forward, backward, seal clap, overhead clap, grady corn. Recover.
Shoulder stretch 10 seconds each shoulders.
Lunge Walk Squats in cadence up the hill (lunge walk one step with each count 1-2-3, squat on 4, alternating which leg you step off with each time).
Mosey back to the coupons
The Thang: Tempo work
Biceps- 20 tempo curls 2 counts up/2 counts down, 20 3/1, 20 1/3, 10 bottom half curls in cadence.
Run up and over the hill and back
Triceps – 20 tempo skullcrushers 2/2, 20 3/1, 20 1/3,
Run up and over the hill and back
Chest – 10 tempo chest press 2/2, 10 3/1, 10 1/3, 10 bottom half pulses in cadence.
Run up and over the hill and back
Back – 10 tempo bent over rows 2/2, 10 1/3, 10 3/1
Legs – Squats, lunges with right leg forward, lunges with left leg forward, so it went 10 squats 2/2, right leg forward 2/2, left leg forward 2/2. Then repeat but switch the tempo 1/3 and 3/1.
Mosey back to the flags for
Mary:
20 LBCs in Cadence
15 Heel Touches in Cadence
15 Flutter kicks in Cadence
15 Manatees in Cadence
Hamstring stretch and IT Band stretch.
Recover Recover
Circle of Trust
YHC shared it has been a challenging week at work with early morning meetings and late evening events, meaning no ITG time this week. Thank you men for coming out and supporting me and pushing me through this. Let’s spend just a few moments in silence, enjoying the sounds of the gloom…
… Heavenly father thank you for this morning, the weather you’ve blessed us with, and these men who are able to get up and push each other and myself to get just a little bit better today. Let’s keep our brothers in mind who were not able to join us today for whatever reason, be it injury, work, or whatever else it may be. Special intentions were shared by BR for his brother, who lost their child a month ago.
Our Father, who art in heaven
Hallowed by thy name
Thy kingdom come, thy will be done
On Earth, as it is in Heaven
Give us this day our daily bread
And forgive our trespasses as we forgive those who trespass against us
Lead us not into temptation, but deliver us from evil.
Amen
Naked Man Moleskin
YHC appreciated the positive feedback on the AAR, however did think music should have been brought, since we weren’t moving that much. Next time…
It was good to get out here and Q, next time I’ll see if we can use a bit more of the park, but that hill, while not super tall, is very steep (at least on the backside) so it will kick your butt!
It was good to see some of the PAX that used to frequent the Citadel like Wedding Planner and Clearcoat. YHC misses seeing those dudes out there in the morning. Really, what that says is I should be getting over to La Luz a bit more.
Redfin – I’ll have to figure a way to slow you down a bit. It’s not cool that you can just bounce up and over the hill like it’s nothing.
Bob Ross – always an inspiration. Thank you for getting out there and modifying as necessary. I look forward to seeing you at full speed soon!
Road Trip – thanks for having my 6 and making sure I stayed on time.