It Doesn’t Get Any Easier Rousey!

It Doesn’t Get Any Easier Rousey!

Workout Date:

11/23/2020

QIC:

Rousey

PAX:

Fergie, Geno, Boxcar (former VL AOQ), Hoser (WR AOQ) Lombardi (former WH AOQ), and Bling (former GSWS)

The Thang:

Conditions: Brisk 60s, slightly misty and gloomy!

YHC/QIC’s second Q at #ElevationMonday (EM) that is designed for both ruckers and runners scalable with the theme of each beatdown being hill work.  Lets just say it will kick your 6!  Fergie agrees and is steadily getting better!  YHC highly recommends posting a Monday or two to challenge yourself and diversify your training.  Doug Shaw this morning…and the last 3 times YHC has posted, I’ve left with a love-hate feeling (yes I need the hill work, but damn I’m the slowest and its brutal).  YHC verbalized his thought “just maybe I’ll get used to this and it won’t suck as much” to which Geno says “you never get used to it Rousey!”  C’mon man!

This morning’s WOD would be a mix of #EM and #Waverucker (WR) with the lion’s share being the smokefest of the stadium stair climb and a circuit or two of Ruck.Beer’s WOD — the “Bear With Me”!

6 other #HIM showed up at Doug Shaw with rucks and sandbags in tow.  One minute warning, welcome to F3, abbreviated disclaimer, and we got after it…

WARM-UP: 15 – 20 reps. IC of SSH, TTT, TS, and LBAC F&B.

SEGMENT 1: Bear With Me (BWM) WOD.  One the right side goal line, Pax would bearcrawl (BC) (w/ ruck on) 10 yards and do 20 reps of 1 exercise (w/ ruck) that were Merkins, Squats, 4 ct. Flutter Kicks (FK/ ruck overhead), Curls and 4 ct. Mountain Climbers.  So, 10 yards of BC in between each 20 rep. exercise.

SEGMENT 2: Get up them steps!  Pax rucked up (and down) the 4 sets of stairs in stadium with the choice of adding their sandbag to the climb.  Done.  It sucked.  Do it again.

SEGMENT 3: 1 more round of BWM.  Draining my strength for the final segment.

SEGMENT 4: Get up them steps!  Done.  One more time.

SEGMENT 5: Line up, on your 6…and everyone (going right to left) called out 10 4-ct. FKs IC w/ ruck overhead that drew some stares from the other crews at DS.  #notacult?

Smoked (at least YHC was)!  Cool down and stretching.  Time!

MCOT
COR – 7
NOR
Praise report/Prayer requests: Spoken (travelling safety) and unspoken (CV-19).
MBOM by Hoser

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  Sunshine needs help w/ 5K Turkey Trot at Plantation Lakes (PL) this Thursday/Thanksgiving.  Catapult and Village combined workout at 0700 at PL on Thursday w/ Pikachu on Q!

NMMS: You guys pushed this ole man way more than I pushed the crew!  #Mumblechatter was great and we covered several subjects most at a PG-13 level.  Almost…almost got Lombardi to let loose — way to keep your cool buddy!  If YHC doesn’t see or hear from you prior to this Thursday, I wish you a wonderful (and safe) Thanksgiving!

Honor to lead (and can’t feel my legs as I wrap up this BB…again)!

Aye!

Rousey

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