AO: Bad Clown Bootcamp - Friday
Number of Pax: 18
Pax Names: Blade Runner, Bluegrass, Bubbles, Cat 5, Chilipepper, Clutch, Condenser, Goob, Manziel, Mopar, Papa Smurf, Props, SnapShot, Sonic Boom, Sparkler, Spartan, Stagecoach,
Number of FNGS: 0
No Rain, No Matter – Still got you wet.
One of the beautiful things in the Suncoast are mornings where even when its not raining you can still get soaked. Admittedly, this workout wasn’t designed to induce a full body sweat breakdown (aside from the machine gun drill), but the combination of the soup like air and the dew laden grass made us wet all over none the less (comments from BIG MAC forthcoming).
Cyclists took off, Goob headed out for needed run mileage, and the other 17 of us split into two groups to begin the beatdown:
We started with a mosey around the usual loop, with group #1 headed counter-clockwise and group #2 headed counter-clockwise in the opposite direction (you had to be there, YHC was a bit out of sorts). when we met at the midpoint, we lined up facing each other and did a round of SSH’s to a count of 21… with a proclamation of foreshadowing of what was to come (Papa Smurf exhaled a begrudging moan of understanding).
Continuing on in opposite directions the two groups reconvened at the start location where we performed 21 IW’s and 22 MNC’s (because we cant end on 21 and leave our us out of balance) . Some stretches of the arms, shoulders and back before grabbing our waters and moseying off towards the underexploited field – maybe because its wet.
Pax arrived to the field and saw the pre-setup of dumbbells , ruck plates, and rope attached to sandbag in the middle. YHC separated the pax back into their groups in two columns, and aligning themselves across from a pax of the other group – this was to be their workout partner.
Eight pairs of pax demanded eight workout stations, and with only 4 coupon stations (rope pull, two stations of dumbbells, and one ruck plate station) we grabbed four cones to mark stations for core exercises. Stations were:
- Rope pull, 120 feet of rope with sandbag tied off in the middle left 60ft each way, one pax on each end pulled the bag all the way to themselves then his partner pax at he other end pulled it back. Repeat 3x. This was the timing mechanism for all groups to rotate stations.
- dumbbell bicep curls – AMRAP
- dumbbell overhead presses -AMRAP
- ruck plate upright rows- AMRAP
- BBC (big boy crunches, heels hit the ground as elbows hit the ground, elbows hit knees) -AMRAP
- Leg raises- AMRAP
- American hammers -AMRAP
- Big Boys -AMRAP
After a full cycle we separated back into our groups into opposing columns once again. this time we started with one pax from group one performing rope pull. While he pulled his team performed machine guns and the opposite team planked. Upon completion of the pax’s rope pull his team dropped into plank, he returned to the line, the opposing group sent a pax to pull while their group then took on the machine guns, repeat until all pax had gone.
Stagecoach stepped up and pushed group one harder during the last couple of his groups rope pull – being the burpee loving/football coach he is… he had them interrupt their machine gunning by hitting the ground for a quick down up burpee. C’mon!
We then attempted to fulfill the prophetic vision cast at the warm up by ending with a set of 21’s. We did not successfully complete, so we did 10 burpees before heading back. ended 3 minutes late (4 minutes if you were at the 6).
Self-reflecting as YHC, I am pleased with the outcome of variances attempted. My goal was to only give instructions once. and be followed, and id give myself an 8/10 as I did screw up clock/counter-clock directives and repeated myself a few times as well. I will also changeup the 3 weighted stations exercises – overhead presses did not match the muscle group…. could have done single arm pulls instead. NEXT TIME I would have more coupons for use.
For Announcements see Slack.
For TAPS see Slack.
If you not got Slack, get Slack — or get Flack (Props)
Condenser out, BUT open for other AAR, leave comments below!