When a coach leaves Pat’s Gym, we say “so long” in a healthy way. No cupcakes or beer for us! This FYF was dedicated to Coach Mike who is seeking a career as a flying firefighter. We wish him well in his endeavor, and are very happy he joined us for a period of time. Coach Mike will always be part of our family,
This celebration involved a half marathon on the SkiErg (which is one of my favorite formats). During a half SkiErg marathon, there is a point at which your entire body and mind must go numb, and you need to keep digging for more energy because you don’t want to let your teammates down.
Doing movements after each pull makes you focus on strategy, and you can’t just have the really strong individuals double up on the pulls. For this FYF, I kept the movements between the SkiErg pulls focused on bodyweight. I focused on body weight because I wanted to prevent injuries, and injuries are common when you are doing a marathon mixed with heavy weight.
I had the teams keep the damper around 8 to keep the wheel spinning. A good strategy is to protect the pace and the rest, so focus on keeping a lower stroke rate. My team found the sweet spot around 20 pulls per person per minute. When there was no movement involved after the pulls, we switched the pace to less pulls all out.
Have fun with this one!
Workout:
21,097m ski relay team
Every 5 k, switch movements after each pull
0-5 (10 push ups)
5-10 (20 lunges)
10-15 (5 burpee pull ups)
15-the end (nothing)
Teams should have 5-8 people
