Valentines Prep

    When: 02/10/2018

    Where: Widowmaker

    The Pax: Miller Time, Dosido, Saban, Saint2O, Special K, Cookie, Devito

    QIC: Devito



Valentine’s Day is right around the corner, so we used today to work on strengthening our hearts in preparation. 7 PAX showed up for a cool wet morning in the gloom. We started off the morning with a quick mosey up to the circle. Warmup with IC hill billy, weedpicker, and SSH. Mosey back to the soccer field.

The Thang

First up was BOMBS suicides. 5 burpees at goal line and each time you return. 25 reps each of the remaining OMBS, one per 18 yd line, mid-field, 18, and far goal line. The 1/4 in layer of cold water laying on the field from the rain felt wonderful on the back for the sit-ups … squish squish. Repeat with 4 burpees and 20 reps of the others. Continue repeating with the 1:5 ratio, dropping 1 burpee each set until complete. Those finishing early did various rounds of Mary for the 6.

With 6 in, we moseyed to the trail entrance at the top of the parking lot. 25 IC SSH. Then a BLIMPS trail run over to the top of the hill (exercises at the bridge and trail intersections). Start with 5 burpees and add 10 reps for each subsequent exercise. IC SSH for the 6.

Since we were at the hill, we went ahead and ran down to the base. Next was AYG sprint to the top with 5 burpees half way and 5 at the top. Leave it all on the hill. SSH for the 6.

Time was short and cardio had been well tested, so we moseyed over to the rock pile for some arm work. Grab a med-lg coupon for 25 each curls, skull crushers and shoulder presses. Shake out the arms and repeat. We then dropped our rocks and returned to the soccer field to finish with a round robin 5 MOM. Not a stitch was dry to finish the day.

COT

Prayers of healing for our Alpha fighting injuries and/or illness that is keeping them away.

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