High Intensity Boot Camp
YHC signed up to Q Paradise City with every intention of helping it earn its High Intensity Boot Camp badge and possible setting a distance record for the AO in the process.
Ran over to arrive at 0515 to see some ECers out there – Yogurt, Pablo, Emeril, Dawgpound, Buford, and YHC rolled out a minute late (something about waiting for Dawgpound) and got some bonus miles in.
Come show time it was clear we were going to be an intimate 8 today. 0545 came around and we were off.
FNGs: None
Warm Up:
Mosey to the ticket booth, circle up in squat hold for x10 IC Smuf Jacks
Mosey to opposite corner of park for x10 windmill IC
Mosey back to basketball court for x10 reverse merkins
The Workout:
Mosey to the bottom of the ramp. Pax were promised getting to visualize finishing HS Half in a few weeks so we spent some quality time on the ramp.
First stop – run from the concrete/asphalt change to the 1st foul ball market, do 5 star jumps, then back. Next trip up go to the 2nd market. Repeat all the way through the 5 markers.
Pax then picked up the 6 and assembled for an indian run counterclockwise around the park. We stopped at the corner opposite the bottom of the ramp for 10x Frankenstein’s and then continued our indian run back to the bottom of the ramp. During this portion pax were instructed to come up with a workout for our next set of ramp repeats, but they were warned that if they were easy we would be doing ramp runs based on lightpoles (13 of them) instead of foul ball markers.
Dawgpound request t-merkins (hand release with shoulder blades pinched at the top) and YHC decided those were challenging enough to do at foul ball markers, so we repeated the last ramp repeats but with t-merkins instead.
Pax then assembled for an indian run clockwise around the park. We stopped at the opposite corner for imperial walkers x10 IC. We then stopped again at the guard rail for russian dips x10 IC at the request of Emeril (YHC aims to please when reasonable). We finished the indian run to the bottom of the ramp and YHC asked Yogurt if he wanted foul ball marker or light pole repeats – Yogurt selected light poles (of course – there’s a reason YHC picked him to choose!) and YHC selected squats to go with that. So we did ramp repeats to each light pole with 3x squats at each stop.
This was great, but it took quite a while. YHC got so focused trying to keep up with Snap that I noticed rather suddenly that we had only 4 minutes left. YHC called for pax to come down on their next ramp repeat and head to the basketball courts for mary – apparently this was not well received as most pax finished out the last set and took their time to the basketball court. Blaming that one on not enough blood left in the brain to understand what “stay at the bottom” means.
Mary:
Freddier Mercury x10 IC
Homer to Marge – x5 IC per leg
Pidgeon pose – x10 per leg (at the request of Emeril)
Announcements:
Frosty CSAUP December 7th – sign up:
Christmas party December 14th – location is being confirmed
After this workout the web team decided Paradise City had earned its High Intensity (Running) Boot Camp designation and that is now reflected on the website. Should help us not kill an FNG.
T-Claps (Recognition):
Snap for properly dusting YHC on the last ramp repeat. Dude is for real fast.
Prayer:
Pablo’s mom going to doctor today
Emeril’s wife is picking up his parents this weekend for them to move down/in with them
