11 Men, one of them a 2.0, descended on Pantheon with a Boot Camp gleam in their bleary eyes. YHC wanted to take them out of their comfort zone.

The Thang
Structured Running workout for first half:
6 Min Warm Up around the “track” with various warm up routines

• Karaoke (both sides)
• Butt Kickers
• High Knees
• Side Shuffle

5 Min build at ~ 9 min pace to prep for the main event
4x Repeats:

• 1 minute slow run/walk
• 30 seconds AYG

5 Min cooldown at ~ 9 min pace

After the run, which completed with a mosey to the back side of the AO, we hit COP for some dynamic stretching to loosen the muscles from the run:

• Windmills
• Potato Pickers
• Mountain Climbers
• Honeymooner/Downward Dog Combo

Line up on the sideline of the basketball court

• Burpee Broad Jump Across the Court and Crabwalk Back
• Inchworm across the Court and Bear Crawl Back

Mosey to swings, split into 2 groups for 3 rounds of:

• 20 Swing Crunches
• 10 Pull Ups

Mosey around AO, including some toy soldiers to 6MOM with:

• Flutter
• Freddy Mercuries
• American Hammer

Close out with BOM

NMM
As I thought about the Weinke last night, I decided that I wanted to expose the PAX to some structured run workout training, as most likely haven’t done much of that. There is a funny story that Dredd will tell about an opportunity he had to train with the French Foreign Legion while he was in Special Forces. Basically he was extremely strong and, he assumed, fit when he went over. The French told him he’d never survive their training because he was too big. They commenced to show him that constant movement will show you real fitness, not just how much you can pick up. He barely made it through and many of his team didn’t actually make it through this training, despite being “big and strong”. This, among other things, created perspective for a well rounded fitness routine, e.g. the prototypical “Pearls on a String” workout you will hear about.

I’ve been running a ton lately and have really seen improvement since I’ve started to introduce this into my routine. Many PAX will sign up for an event and log a bunch of miles (unless you are Cornhole) in prep for a race, but it is just repeating the mileage. I believe that to get better, you need to have a well rounded routine, not just repeating the same old workout over an over. That’s the motivation behind today’s workout. In all things, getting out of your comfort zone is a way to grow… to get better.

Honor to Serve.