Monday, 8/2/2021
Patmos A.O.
New month, new you. On this mid 60’s morning, we are finally having a reprieve with the hot mornings. I love slightly cold mornings for workouts. When you’re cool, it doesn’t feel like you’re sweating much. And that makes it feel like the only appropriate reaction is to move faster.
I bought new cones, so what better of a time to try them out than a Patmos boot camp? We had the cones up the hill for 2 running destination (details below). Everyone picked the far set, but it wasn’t really that much farther. Next tone the 2nd set of cones will be a bit more of a stretch.
0530
SSH x30
Bean Pickers x12
Hillbillies x12
IST x12
Perfect Squats x12
Perfect Merkins
Mosey to the bottom of the hill
PacRat to assign 2-man teams. Set a timer anywhere between 3-4 minutes and perform team PT. Typical flow is:
- Lower
- Pull
- Push
One PAX to perform PT, the other PAX to run as the timer
Cones were set up on Patmos hill for 2 different distances (1st at ~50 and 2nd at ~60 meters)
Thang#1
In-n-Outs (jump squats) – 4min
Bicep curls – 3.5 min
Merkins – 3 min
- Timer lap up Patmos Hill
Mosey to playground
Thang#2
Lateral 12-count jump burpees – 3.5 min
Pull-up OR 6 Bicep curls – 3min
Merkins on the curb -3min
- Timer lap around the playground curb
Mosey to a spot on the grass
Thang#3
LBCs
- Timer lap is the full playground path lap -3min
Mosey to the Flag🇺🇸
0615
Moleskin
I have something to work with here, but it flowed a bit more like a beta version. I missed the timer a few times and I had to take a swag on about 1/3 of the sets. Not that it mattered as you were doing something the entire time anyhow.
I noticed some good form and some pretty half assed form. Make the reps good, because those are the only ones that will make you better. If you’re going to squat, just do the dang squat. If you’re fatigued, let the rep(s) pass. By all means if you’re injured, modify.
Awesome job on that last big lap Thunder. Way to hustle.
73’s
PacRat
KD9GNS
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