Despite the fear of a #snowpocalypse, which never came to SC, three brave warriors gathered with sandbags in tow at the #audible AO #TheCave (aka URS parking ramp). Pax helped with a little setup placing sandbags at the halfway point and top of the up ramp.

The Thang

Warm up (~10 mins)

2 corners – run the parking deck loop, stop in one corner stop in second corner. At each corner warm up with:

• 20 X SSH
• 20 X Windmill
• 10 X Monkey Humpers
• 20 X Mountain Climbers

Ramp It Up (20 mins)

The goal here was to engage the Pax in some high intensity interval training (HIT). This was accomplished by:

• Sprint up the ramp to halfway point up – sandbag clean and press
• Sprint up the ramp to the tp – sandbag bent over row
• Recovery jog down the ramp
• Audible plank-o-rama, 10 counts, or ab-o-rama to bring the heart rate down (10 – 40 seconds depending on interval)
• Rinse an repeat

The ramp was run 9 times in  jacobs ladder fashion 1,2,3,4,5,4,3,2,1 on the number of reps for the exercises for each run up the ramp. First run up, 1 rep, second run up 2 reps, etc.

Negatives (10 mins)

These aren’t your 35mm film or an attitude, this is pure muscle breakdown so you can gain some mass. Read more about The Benefits of Negative Weight Training @ BuildSize.com. Basically this is the “portion of the exercise where you lower the weight back down (and) is called the eccentric movement of the exercise.” Controlled, muscle stimulation, growth.

• 10 X Negative Pull Ups
• 10 x Negative Hanging Rows (using the structural angle iron)

Topping it Off (5 mins)

The Pax pushed it across the finish line with a little People’s Choice Ab-o-Rama

• Low Slow  Flutter – The Beast
• Chair Dips – One Niner
• Freddie Mercury – Sharknado

COT

Naked Man Moleskin

It was a pleasant joy to see the Pax out this AM and for YHC to be back on Q. It’s always a blessing to be able to lead the Pax and push them to be greater men. Prayer’s for the Pax, injury recoveries, sicknesses, and M’s and 2.0’s sickness recovery. Prayers for the IL M’s Baby Bump Club and congrats to Bounty Hunter and family on the new 2.1. Sharknado is looking for opportunities in medical device sales, hit him up on LinkedIn.

Announcements: 40 Day Challenge, Mudrun Sign ups this week, CAH workout Saturday afternoon, OCR course @F3IndianLand #TheReservation on Saturday mornings 06:30 before 07:00 workout.