Grind alpha count…it’s not what you think.

AO: Gladiator

When: 2023-11-09

QIC: Speedo

PAX (12): Cheneral, Darkside, DREAMER, Hitchcock, Macbeth, Mater, RaspberryPi, Spandex, Speedo, vertigo, Zohan, Brownie

Preamble:

One of the last warm mornings of the year so let's go. Vertigo was there since the temps were between 51 and 56 degrees on an odd-numbered day in an odd-numbered month in an odd-numbered year. A little sprinkles to start but it didn't stop the guys from posting and working hard.

Warm-O-Rama:

Ran to the top of the hill and warmed up

The Thang:

Instructed pax that we’d be doing a set of exercises that spell out the word GRIND. Escalating reps from 10-50 and different MOT during the transitions. Pax were instructed to do the previous station’s exercise while waiting for the six. Here’s what we did:
  • Groiners x10 then lunge walk 20x alpha and run to where the path turns at Holcomb Bridge. This is where the pre-requested head lamps came in handy.
  • Ranger Merkins x20 then side lunge 20x alpha and run about halfway to the library. Lots of mumblechatter about who was looking at who's rear ends during the side lunges.
  • Imperial Walkers x30 alpha then reverse lunge 15x alpha and run to the library. We taught Vertigo how to count.
  • Nolan Ryans x40 alpha then broad jump 20x and run to the intersection on Fouts. We reminded Mater what alpha count means.
  • Diamond merkins x50. Gazelles Bernie toward the park entrance then turn around and run regular when the six caught up.
After a quick 10 count that went horribly, we rinsed and repeated, this time counting down from 50 reps with:
  • Gorilla humpers x50 then bunny hops x40 and run to the first speed bump.
  • Reverse LBCs x40 then inch worm x10 and run to the pavilion
  • Imperial squat walkers alpha x30 then run to the corner and bear crawl to the first pitch
  • No surrenders x20 then run to the center of the other pitch
  • Double merkin burpees x10
Back to the flag in time for two sets of mary.

COT:

Prayers for Spandex's job search and for his dad's health issues Prayers for Dreamer and Macbeth who are running a marathon on Saturday Prayers for Verigo's wrestling program obstacles and for his training to produce the desired results. Convergence on 11/11 at Perimeter Church. Check Slack Spandex and Laces are collecting $ for Santa Ruck which is on 12/9. Check Slack for details

Naked-Man Moleskin:

I was excited and nervous about this workout. Excited because I 'borrowed' it from Whiz (with minor modifications) and it required very little planning. Nervous because it seemed like it was going to be challenging (for me at least). It was a lot of fun and predictably difficult. Thanks for taking my lead. --Speedo out

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