The Girlfriends Return to the Widowmaker
AO: The Widowmaker
When: 09/19/2020
QIC: Ha-ha
PAX (8): Zohan, Boomer, Dosido, and others. I'm too old to remember that long ago. Yeah, I should have don this sooner. Strava says there were 8 there. I believe Strava.
Preamble:
It has been a while since I have Q’ed The WidowMaker. With travel and BRR training I just have not been around. So I jumped at the chance to Q the Premier Saturday AO in The Alpha.
Warm-O-Rama:
We ran down to the bathrooms. I remember that. Strava also says the same thing so there is that. SSH, Weed Pickers and Imperial Toy Soldiers is what I remember. Strava ain’t talking.
The Thang:
We ran down to the parking lot on the other side of the grass soccer field and found the Ha-ha mobile and the GirlFriends waiting. For this morning I had queued up an upper body extravaganza. 10 rounds with an exercises added every round from 1 to 10 and increasing reps from 5 to 50. Between each round we ran a loop of the parking lot. It looked like this:
| Burpee | Merkin | Curls | Overhead Press | Bentover Row | Cusack 30 Sec. | Skull Crusher | KB Swing | Flutter w/ GF AC | Squat w/ GF | |
| Round 1 | 5 | |||||||||
| Round 2 | 5 | 10 | ||||||||
| Round 3 | 5 | 10 | 15 | |||||||
| Round 4 | 5 | 10 | 15 | 20 | ||||||
| Round 5 | 5 | 10 | 15 | 20 | 25 | |||||
| Round 6 | 5 | 10 | 15 | 20 | 25 | 30 | ||||
| Round 7 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | |||
| Round 8 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | ||
| Round 9 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | |
| Round 10 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 |
| Totals | 50 | 90 | 120 | 140 | 150 | 150 | 140 | 120 | 90 | 50 |
| Run a lap after each round | ||||||||||
As most were finishing up time was called and we reverse indian run back to the flag. This had the front guy in line turn around and run backwards along with the group as they outran him. When he was at the back of the line he calls next and the next guy in front runs backwards till he is passed and at the back.
Naked-Man Moleskin:
It is always a pleasure to lead this group of men! Stay after it!