Yep. It’s been a while since I’ve visited Fury. I could tell at 0513 when I glanced at my watch. I made a comment to the group that the other AO had yet to begin their festivities. This was really meant as a weak motivational effort for YHC more than for the rest of the guys. I was already hurting, head spinning, laboriously panting trying to regain my breath. 2 months of gloom was a long time to be a way. Sure, I ran some. Sure, I’ve been hitting the cave work pretty hard trying to increase my overall strength, but nothing’s quite like a boot camp. And similarly, nothing’s quite as fiendish as a Fury boot camp. Here’s how it went down……
Conditions: Wet, rainy, soggy, or muddy, take your pick. It was all of them and then some, but it was warm. 50F after hanging in Maine the previous few days was a nice welcome this morning.
Disclaimer: Given in the parking drive, sans Tweeter. Remember to perform the work safely and slowly to achieve the most gains.
The Warm Up: Block Hops for 90 seconds, 25 Curls, 10 4x2s IC*
The THANG
1st WORK: Rinse & Repeat until recover is called (approx. 20 mins)
Dead Hang with feet extended for a 12 count *Modification: Hanging knee raises 10 Dips *Modification: Dip Hold for a 12 count (elbows not locked) 15 Lunge steps (ct 1 leg) while rifle carrying the coupon Mosey to the trees then grab your block and go the the fence for 50 Calf Raises
2nd WORK: Rinse & Repeat until recover is called (approx. 15 mins) 20 Thrusters 30 KB Swings 40 Curls 10 Arm Fans (Lateral Raises) w/Bricks while standing on your toes on a block*
Hustle WORK: Mosey to the bottom of Fury Rd. IP2BAW Races! Race1-Starting from the asphalt line sprint up the hill to the 3rd light pole. 10 Merkins 15 Reverse Crunches Race2-Starting from the asphalt line back peddle up the hill to the 3rd light pole. 10 Merkins 15 Reverse Crunches Race3-Starting from the 1st light pole shuffle sideways (L uphill) up the hill to the 3rd light pole. 10 Merkins 15 Revers Crunches Race4-Starting from the 1st light pole shuffle sideways (R uphill) up the hill to the 3rd light pole. Race5-Starting from the 1st light pole sprint (Fwd) up the hill to the 3rd light pole. No work! Line up and run/mosey back to the Prison Yard
COT Announcements: Shipyard this Sat @0600 Sign Up for the Baby Gabe 5k on Jan.26
NakedManMoleskin 12 POSTED TO FURY IN THE RAIN!!! Uncle Jesse has resurrected a once vibrant AO while infusing the pax with a steel like resolve to strive to get better. TClaps!
It was good to be back in the gloom. I have missed seeing my predawn pals and all of their crude and denigrating humor (think Polly). Thumper returns! I really enjoyed our limited convo this morning.
The Fury Sprints got me. There is absolutely no denying it. WOW! YHC has been close on many occasions, but never spilled merlot at an official F3 event, today was almost the end of the streak. Almost. On that hill this morning, things went fuzzy, the head got dizzy, and it was almost curtains for the Q, almost. I’m hoping the others were able to enjoy sufficient suffering as well.
Some new exercises were introduced. The 4×2* is a variant of the We’re Not Worthy with coupons. When performed slowly a true killer on the shoulders and lats. The motion demands more stabilization from core muscles. The same can be said for the Arm Fans*. Doing anything while standing on your tippy toes is difficult, add in some moving weight and it drives your legs and core to compensate in ways not felt with normal boot camp motions. One-footed reps could be an extra variant to add even more unstable complexities.
YHC tried to prepare for the foul weather with a blue tooth shower speaker and a ziploc bag for the phone. The phone lasted, the speaker battery did not. Cobains for the music fail. A special playlist of 90’s gangsta rap was created that will be in accompaniment for tomorrow’s REDFriday workout.
Great times, tough work, and a new set of goals to start working towards. Time to hit 2019 running in the fast lane! See ya manana.
JKS – Alpo