Time seems to be something YHC lacks nowadays. Thank goodness Cha-Ching asked me to Q at the Swamp a month ago, because I probably would have declined had I known what my schedule would be like. Nevertheless, I made good on my commitment and kept the Q. Taking all of my recent Qs and smashing them together, I came up with today’s workout in about 5 minutes and hoped that it would go well.
At 0515, the five brave PAX for today’s bootcamp (seems many are “resting” for a heavy backpack thing) were debriefed and off we went on a mosey “the wrong way” out toward 49. We kept a moderate pace, but needed to get all the way to ULTA and still have a couple minutes to warm up, so it wasn’t slow.
Quick warm up of 10 windmills, 20 Moroccan night clubs, and 10 thigh masters (per leg…crowd pleaser). Then came the explanation.
Five minutes to complete the circuit of five exercises. One minute to run to the next place. One minute rest. Repeat for five full circuits.
Exercises:
- 50 American Hammers (per side, so double count)
- 40 merkins (just normal merkins)
- 30 squats
- 20 bomb jacks
- 10 burpees
Runs were roughly 400 m each. We started in the parking lot in front of ULTA. Ran to the bank. Then back out to Walker Branch to wrap around the long way to Target. Then up and around the other side of Old Navy. Then back to Target and over to Just Fresh. Then finally out to the road, around to PetsMart, and back to COT.
Totals:
- 2.15 miles run
- 250 American hammers
- 200 merkins
- 150 squats
- 100 bomb jacks
- 50 burpees
Every circuit got done with 1-2 minutes to spare of the five minutes, so we usually grabbed 30-45 seconds before running, as the runs took more than a minute each time. Still got our minute rest between circuits, which was definitely appreciated in the end.
Met up with ruckers at COT. Announcements are in the newsletter (upcoming convergence on the 24th, so keep your eyes open for that). Prayer requests. Pray and go (some bounced out quickly).
NMM
Nothing substantive to say here. The theory behind this was, I know high-intensity intervals are effective, as are EMOM workouts. I didn’t want some people to get big breaks and some to get no breaks, so I smashed these ideas together. Five EMOMs became a five-minute cap for a circuit. Quick run. Then the rest (which is important, as it allows you to push hard during the circuit). Repeato. So often we leave out the rest to keep pushing, but the rest time is actually beneficial to pushing harder during the working portions and building cardiovascular capacity. I’m not big on “taking 10s” because we’re tired, but planning rest intervals into the workout: good idea.
Thanks for the opportunity, Cha-Ching, and great push everybody.
Jedi