Elevation on the Beach

Elevation on the Beach

Workout Date:

06/05/2019

QIC:

Valvano

PAX:

Hoser, Bling, OneCall, Crash (Columbus, OH), Headgear, Boxcar, Valvano (QIC)

The Thang:

Conditions
80 and muggy

A quick preruck with OneCall and Bling before Monday’s launch of SandBlox revealed easy access to the stairwells of the Crown Reef.  11 or so stories – 171 stairs if I counted correctly.  Excited about this new discovery, I jumped on the Q sheet for today as soon as I got to the office Monday.

A quick stretch was encouraged while Bling got the tunes set up, then a quick disclaimer (we do that at WaveRucker?) and we were off.

The THANG

2 miles from the AO to Crown Reef

Up the ramp of the parking deck where we circled up
25 squats OYO
25 Calf raises OYO in the stairwell #keepgoingup

171 steps to the top of the stairwell
1 minute break at the top to enjoy the cool breeze and back down

Down the parking deck ramp and into Damon’s parking lot for sprints (?!).  Yep, sprints at WaveRucker.  It’s becoming a thing.
1 lap around the lot at 50%
1 lap around the lot at 75%
Full sprint the length of the lot
Full sprint back
1 lap around the lot at 75%
1 lap around the lot at 50%

Back up the ramp
25 squats OYO
25 Calf raises OYO in the stairwell

171 steps to the top of the stairwell … cool breeze enjoyed again

2 miles back to the AO

In total: 5.23 miles, 219 feet of elevation gain, 4 ruck miles at a 15:59 pace – total workout 1:30:13

COT
Count-O-Rama – 7
Name-O-Rama
Announcements – Convergence 6/15
Prayer Requests – Hoser’s coworker Carl (prostate cancer)

BOM by YHC

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