Author: hambone

PAX: Pop-A-Lock, Cowboy, Skidmark, Spitz (FNG), Animal (FNG), Venus (EXTREME LIFO), Bagger Vance, Blue Mule, Black Lung, Reveille, Vegemite, Bicentennial Man
QiC: Hambone

13 pax posted for a nasty beatdown and 1 posted for a preruck of 4 miles.

Warmup:
Disclaimer
20 SSH IC
17 Slow and Low Squats IC
10 GMs IC
12 Merkins IC

There was an extremely simple and extremely taxing (for YHC) workout.

1. Run to Portland Brew and back to Sevier Park (~.9 miles). Squats, SSH, or Plank for the six/Hambone.
2. COP including 12 Merkins IC as the last exercise.
3. Repeat.

With a total of 4 rounds, the Stonewall Pax completed ~3.5 miles of this awful workout.

Pax closed out with dips, planks, and 6 Minutes of Mary.

NMM:
1. Sweat was not a rare commodity. TruthNugget that some pax skipped coffeeteria because they were soaked to their jimmies.
2. Truly embarrassing to be at the back of your own workout, but zero regrets and I plan on pulling this one out again.
3. Five pax (Bagger, Hambone, Vegemite, Pop-a-Lock, and Black Lung) posted for coffeeteria.

Q: Hambone
Pax:Blacklung, Skidmark, Spiderbite, Doubtfire, Shank, Bagger, PA, Bad Boy, Edible, Cowboy, Crawfish

Hill Sprints

Type: Run and muscular endurance

Duration: 1hr

Uniform: F3 Gear and Hambone’s Toro! shirt.

Warmup
Dynamic stretching 5 min
Note: warm up consisted of SSH, Squats, IST (incorrectly named by YHC), Toy Soldier, and Cherry/Cotton Pickers

~1 mile job from Sevier to Ashwood Avenue. To ensure a steady and slow pace (~9:30 pace), Hambone lead the way and handicapped the crowd. No cobains will be given

Hill Sprints (x4)
60 sec push ups
60 sec LBCs
Sprint up hill (Ashwood Avenue bottom to 15th Avenue Meta Stop sign (sign about the stop sign)- jumping jacks at the top until everyone is there
60 squats
Jog down hill
60 sit ups
60 Werkins

~1 mile back, ~9:30, all together

NMM
Many thanks to Bagger for keeping QiC humble during his exercise naming snafu. Many thanks to Bad Boy for a time check to get us back by 0800. I was debating a 5th trip up because that hill was just that great.

Props to the left side of the sprint hill. The left site was the serious side. If I had medals to give, I would have given ourselves medals for being too serious. Then again, with so many studs on the right and their ability to effortlessly sprint up, seriousness wasn’t needed.

I have to admit that I wing most of my Qs. With a varying range of PAX fitness and undetermined numbers of who will show up, it’s always difficult to plan a good Q that leaves everyone smoked yet improved. I stumbled upon a link on Reddit (of all places) that contained a compilation of workouts for Army platoon leaders to implement with hopes of improving their men. This workout was mostly planned with enough variation to allow for modifications due to physical and geographical limitations. I can attest that this was a personally-satisfying Q because I think everyone was able to go and grow at their own pace. No man was left behind. Everyone had to try at some point. There was enough mumblechatter to keep things going.

Going into 2018, I wanted to set myself up to show sustained and measurable improvements in my fitness. I want my five mile pace to be at 8 mins. I’d like to post a 15:00 min 2 mile. With some of these planned workouts and consistent running and posting, I think it’s attainable.

If you’re interested in using these workouts or some variation of them, check them out here (PT workouts) and here (running).