YHC had the honor of being Q at the one of the Fort’s newest AOs – Varsity.  As always the grounds at NAFO were perfect however, this time we simply stuck to #TheGrinder.  Varsity was developed as a fast-twitch plyometric workout to improve overall athleticism and explosiveness. Keeping with that theme…we went to work.

*Side note, upon entering the AO CSPAN noticed a bunch of tents set up near the Grinder….more on that later.

Warm-Up

Mosey around the parking lot and up to the Grinder with a nice mix of Butt Kickers, High Knees, Skip Hops, Side Shuffles and Backwards Mosey.  We needed a good stretch for the beatdown to come.

20 SSH, 10 LOW SLOW Squats, 10 SLOW Merkins, 10 IW, Plank Series (left arm high, right arm high and sit throughs.)

The Thang – 60 seconds on, 10 seconds off, 30 seconds between rounds.

1. Standing Broad Jumps – emphasis on form, no one-legged cheats
2. Side-Moving Jump Lunges with Back Fly – Think jump lunges with lateral movement with a fly movement of the arms. This one fueled a lot of mumble chatter and given his performance this morning, the name might ought to be changed to “The Wheels Special”
3. Tuck Jump w/ Back Fly – a CSPAN favorite.  “Modify” is not an appropriate word for what he did to this exercise.
4. Burpees
5. Bent Over Side Tap Hops – if WM and SSH procreated.  In low squat position with feet together, jump feet out (SSH) and tap ground on alternating sides (WM). New favorite leg burner here.
6. Single Leg Jump Rope – alternate side at 30 sec.
7. Power Jumps – low squat w/ hands touching the ground, explode up and slap your knees.
8. Plyo Push-Ups Wide to Narrow – another crowd pleaser. 1 minute of this is MORE than enough. Basic plyo push up but alternate landing and push up from wide arm to diamond(ish).
9. Freddie Mercury – this one was a gift.
10. 30 second rest – rinse and repeat x3

Stuck the Landing and Moseyed back to COT.

Moleskin

• Good work put in by all today – that workout (to which I added Burpees and Freddy Mercury) was not intended to be done 3 times through but every one gutted it out and worked hard.  I did have to embrace the Q role a bit and break up CSPAN and One-Niner’s date a couple of times.  T-Claps to One-Niner for coming out with a sore back and working through it – this probably didn’t help.
• So, about the campers…one of the camping guys (who camps on pavement???) wandered over to see just what in the hell a bunch of guys were doing running around the parking lot, counting loudly and jumping up and down. We sorted him out and then one of the Pax (One-Niner or Ringer?) asked him just what they were doing.  His reply – “camping out.”  Ok…nice chat.
• Again, Wheels is incredibly fluid at the Side Moving Jump Lunges w/ Back Fly – almost too good…
• Prayers lifted up for safe travels for Tatanka and for Wheels’ wife.
• Announcements
  • Tatanka will be in town this weekend and would love to see everyone.
  • 8/8/15 – Gladiator Games, Pancakeateria, Golf
  • A few others that I forgot, sorry.

Always an honor to lead. #ISI #HIM #GetBetter