PAX: Dosido, Boomer, Cookie, White Claw, Birdie, High Chair, Shirley, Pinkey, Speedo, Zohan
It’s good to be back!!
Chilly morning, pre-ruck, surrounded (with safe distance) by HIM. Mornings couldn’t get better.
We moseyed to the top of the parking lot, near the trail, and partnered up for the warm-up.
One partner runs to the bridge and back (~1 min run) while the other stays behind for AMRAP of a warm-up exercise, then switch. 5 rounds in total – SSH, Imperial Walkers, Lunges, Squats and Peter Parkers.
On paper, this should have taken about 10 minutes but clearly YHC got that wrong and we finished 20 minutes in. Some PAX confided this was the first time they had to modify in a warm-up. However, for a morning that started at the low 40s, we were all feeling warm. Mission achieved.
Run to another parking lot, where a Board of Pain was waiting. 10 escalating rounds, each adding a new exercise.
1st round – 1 loop (run to the stairs and back)
2nd round – 1 4×4 and 1 loop. [4×4 is like a burpee with 4 merkins and 4 plank jacks]
3rd round – 2 Lt. Dan, 1 4×4, 1 loop [each Lt. Dan is 4 single lunges, 1 squat]
4th round – 3 burpees, 2 Lt. Dan, 1 4×4, 1 loop
10th round – 55 SSH, 34 American Hammers (alpha count), 21 Mountain Climbers (alpha count), 13 Gas Pampers, 8 Freddy Mercury (alpha count), 5 Hand Release Merkins, 3 burpees, 2 Lt. Dan, 1 4×4, 1 loop.
Coupons – Thrusters and Curls
1:4 ratio of Thrusters and Curls, going up to 10:40.
Lots of muscle failure in this one. YHC chose a good coupon for himself, then tried to switch to a heavier one but failed and went back to the first. Summary: way too many curls