Benchmark day
QIC
StrategeryAO
Wreck Center MonPAX
- Chalmers
- cowboy mouth
- Cutter
- Debs
- Deliverance
- Dos
- Friar Tuck
- Gloop
- Harry T. Stone
- hOjOh
- Rossy
- Styrofoam
FNG
NoneWorkout
Warm-o-rama
Typical movements, with a special focus on hip mobility due to YHC’s janky left hip being extra stiff this morning.
Thang
Introducing the new Benchmark test:
20 minute AMRAP (As Many Rounds As Possible):
15 burpees
15 plank jumps
15 “hands to elbows and back” planks
15 tuck jumps
Run to end of field and back.
REMEMBER YOUR RESULT. We’ll do this again in 3 months or so with the goal to beat today.
7 minute EMOM: 10 Big Boys, 5 turkish get ups, side straddle hops with remaining time
Merkin test: do as many merkins as possible without stopping. Rest ten-ish seconds. Immediately do that same number, but stop as many times as needed, but must be in the plank position. REMEMBER YOUR RESULT. We’ll do this again in 3 months with the goal to beat today.
Rep-out rows on the bike racks
Mary
no time
COT
One important aspect of fitness is the ability to increase one’s capability and capacity: running faster, increasing strength, etc. I’m introducing this concept of a benchmark workout – something that we can come back to every few months so that each man can see how he is progressing. We did two today: one general cardio capacity and one strength. To help drive progress, I am toying with the idea of encouraging consistency in the workouts by month (so we can focus on building progress in one area) and/or encouraging Qs to include some quantitative element in their workouts so that each man has something to measure his workout. This will help ignite our inner competitors: each man competes against who he was yesterday. Open to suggestions!