Weathering the EMOM Sweat Storm

Friday, April 19, 2019 – Gilchrist

“Weathering the EMOM Sweat Storm”

QIC: Wiseguy

PAX: Dimples, Evel Knievel, Guns n’ Roses, Pebbles, Slowhand, Hawkeye, Man Guy, Safety

Lord’s Prayer @ 0525

Wiseguy Warmup

Part I: Launch Lane

For 5 straight minutes, to really get the legs warmed up, a “launch lane” was established that was approximately 30 m.
One PAX at a time moves through the lane where you do a “fast run,” which is a speed that is in between your jogging and sprinting pace.
Mosey (jog) back to the starting line and repeat as many times as possible until 5 minutes is complete.
The key here is to keep moving and do not stop or walk.

Part II: EMOM Sweat Storm

For each of the rounds, you perform the exercise, fast run about 30 m from speedbump to speedbump, and then mosey back to the start.
EMOM = every minute on the minute
- I used my WOD timer. It counted down every minute. You start the exercise at every minute. After completion of the exercise, whatever extra time you have left in the minute, you can rest until the next minute is up.
Round 1 – 5 burpees and fast run x 5 minutes
Round 2 – 10 pushups and fast run x 5 minutes
Round 3 – 15 air squats and fast run x 5 minutes
Round 4 – 5 V-ups and fast run x 5 minutes
Round 5 – 10 rocket jumps and fast run x 5 minutes
Round 6 – 5 burpees and fast run x 3 minutes

Debrief:

There were gusts of wind throughout the morning which helped us cool off after a lung-buster sweat storm of a workout. We also had to weather the security alarms going off at Gilchrist.
I highly recommend downloading a WOD timer to your phone. EMOMs, Tabatas, and other various timing of workouts have many benefits.
- Keeps you focused (especially for someone as scatterbrained as me)
- Keeps you on time (you know how much time you need)
- Easy to plan
- Can use with strength training or cardio (or both)
I usually do this workout with pull-ups, KB movements, and agility ladder drills with a run at the end. This helps with obstacle course racing. You have to get your legs moving again after doing a particular movement on an obstacle.

COT:

Happy Good Friday and Easter.
We are thankful to have relatively tame weather for this workout. Please be safe out on the roads, especially if you are traveling for Easter weekend.
We are also thankful that the American flag was leaning on the nearby pole because of the wind and did not touch the ground. (30 burpee penalty)
Southwood will move to Saturday morning with AOL remaining at Q. Please keep tabs on your email with more details.
Man Guy did accidentally go to Meadows first before noticing that no one went there.
Dimples and Pebbles have completed their 5-post week. They could make it 6 with Southwood moving to Saturday, but it does not seem like that will happen, unfortunately. Another feat that they accomplished is that they posted at Gilchrist 3 times in the same week: a rare feat that may never be achieved again!
I do not think we have had anyone post six times in a week yet with the new Saturday Cascades addition. Safety was so close if only he did not drop his keys in the sewer that one Wednesday
We found a way to get Guns n’ Roses out to Gilchrist. All we had to do was change the location from Meadows on Friday and get Southwood to cancel.
Slowhand got a last-minute pre-workout bowel evacuation before the workout, and I think it made him a step quicker.

Update on Qs:

Prayer (Dimples)

Pledge

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