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

10 of the Fort’s finest descended upon Varsity for Day 3 of the Longshanks East Fort Mill Q tour.  Despite never actually posting at Varsity, a spot was given.  Was informed it was plyometrics.  Goal was to not disappoint, so YHC got creative.  Due to the use of YHC’s truck as part of the workout, a more formal disclaimer was given (more on that later). Off we go.

The Thang

Mosey over to one side of the parking lot for some dynamic stretching that involved hamstring stretch, butt kicks, quad stretch, High knees, karoake, and varoius levels of skipping. Mosey back over to the cars for the 6 stations of pain. 2 people at each station. only rest was the time it took to get to the next station about 20 feet away.

1 minute of Box jumps into the tailgate of my truck (reason for longer disclaimer)

1 minute of quick feet up and back on a parking space line

1 minute of burpees (cuz why not do more burpees.  Tour staple.  Like the song a band plays at every concert)

1 minute of kettlebell swings 25 or 35 pounds

1 minute of forward and backwards ski jumps along parking space line

1 minute of merkins (regular, clap, or plyo or combination of all 3)

Rinse and Repeat this for 4 rounds total with a 10 count between each round.

Finished with 3 100 yards (approximately) sprints

COT and BOM

Announcements -August 8th – Gladiator Games, Pancakeaterria, Golf tourney. F3 Dads and Panthers stadium on Saturday

Prayers – Whitesnakes 2.0 – thanks to Ringer for leading us in Prayer

Moleskin

* Thanks to Dark Helmet and Pebbles for letting me lead this AO on this hot sweaty morning.  Hope it was hard enough for you.  Both made 2 out of the 3 Tour Stops the last 3 days.

* Glad YHC gave a thorough disclaimer as both Dark Helmet and Heisman whacked their shins on the tailgate.  Didn’t stop either one from pushing through.  Great work out there.

* One-niner, Ringer, and Pebbles are lightning fast.  Must be something in the water over in Indian Land.  Also, all 3 ran down and did some pull-up/bar work while the rest of us chatted after COT.  Extra credit makes you a HIM

* Great having Spitz and his 2.0 Sweeper out today.  Both pushing hard and both made 2 out of the 3 Tour Stops this week.  Not much mumblechatter from Spitz today, but always love when he posts.  Guess he didn’t feel like talking to his son this morning (or his son didn’t want to talk to him).  And Airborne was too busy killing this workout to talk either.

* was partnered with Skate-or-die.  Great push out there today. Thanks for keeping me going as well.

*  Great work by all that showed up.  way to avoid the fartsack and take the DRP.  Till my next Q, rest up and be ready.

Still in its infancy, Varsity was created to be primarily a plyometric, explosive workout focusing on full lower body/legs to improve power. It also implies that this is no JV level work out.  Bring your A game or you’ll be sitting on the bench.

Mosey to concrete grid iron.  2 laps: one warm up, 1 AYG

COP:

SSH, Squat, Good Mornings, Wind Mil

Ciabatta (Tabata for those playing at home)   8 exercises: 20 seconds on 10 seconds off. Rinse/Repeat

• squat
• squat reach jumps
• left foot forward squat
• right foot forward squat
• left foot forward squat with twisting power jump
• right food forward squat with twisting power jump
• right calf jump (cross formation)
• left calf jump (cross formation)

Side line to side line

• Toy Soldiers across, butt kickers back
• bounding/gap jumps down, high knees back

Frog jump to 15 yrd line, explode AYG to 50 yrd line. Rinse/Repeat

• Surfboard (6 inch plank->explode up to surf board crouch).  alternate rt/left foot forward.  10 reps
• Jump knee tucks 30 seconds
• jumping lunges 30 seconds

Rinse/Repeat all 3

Starting block drill: get down in track starting block position.  Explode out x10

40 yard dash AYG x10

COT

Great group this morning.  Thankful for the baton to lead.  No quit for anyone today.  Stand outs, per usual, Pebbles and Ringer.  2 month anniversary for Axl. Down 12 lbs.  His fitness is stronger as is his mind and heart.  Way to go, Axl. T-Claps to #warbaby: Band Camp.  #16candles and he hangs with the big dawgs.  Good work escaping the #fartsack, video games, and whatever else 16 year olds do to post at 5:15 on summer vacation.

Prayers for Spiderman’s F-I-L, Airbourne’s Columbia bound 2.0, Charleston Strong, closings, and new home life/baby adjustments.

Good luck getting down and up off of the throne this morning.

L&R

Jekyll