Longest Warm-up ever

AO: The Widowmaker

When: 05/09/2020

PAX: Dosido, Boomer, Cookie, White Claw, Birdie, High Chair, Shirley, Pinkey, Speedo, Zohan

QIC: Zohan

It’s good to be back!!

Chilly morning, pre-ruck, surrounded (with safe distance) by HIM. Mornings couldn’t get better.

Warm-O-Rama:

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.

The Thang:

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

 

Mosey to the terrace under the pavilion.

OYO: 20 Step-ups, 20 dips, 10 derkins, 10 erkins. Rinse and repeat.

 

Moseyed back to the flag for a quick Mary of 30 LBCs IC.

COT:

[announced after the COT] Backpack Infantry are organizing an 11 miles ruck next Saturday. Check the Backpack Infantry and Alpha Ruck infantry channels for details.

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