(Pre) Valentine’s Day Massacre

(Pre) Valentine’s Day Massacre

Workout Date:

02/13/2019

QIC:

Valvano

PAX:

Lombardi, Madoff, Valvano (QIC)

The Thang:

Conditions
55°, rain had just cleared through, so a bit more humid than recently

With no Slack chatter as of Tuesday morning, YHC volunteered to Q and asked for HCs.  Lombardi was in and bringing Madoff, a recent FNG from Saturday, and an extra ruck.  No other PAX chimed in and none showed in the gloom.

1 minute warning
Disclaimer given

COP
SSH x 25 IC
TTT x 15 IC
IW x 15 IC
LBAC x 15 IC
LBAC Reverse x 15 IC
Shoulder/arm stretches

The THANG

When YHC volunteered to Q, I hadn’t thought through a plan yet, so was thankful when OneCall forwarded the Valentine’s Day Massacre WOD from Team Spearhead and written by our brother in the gloom UHaul from Florence, SC.  We proceeded as follows:

Set 1 “Dating” (How you doin’?)
2 Minute Overhead Ruck Hold
14 Overhead Ruck Presses
20 Squats
19 Ruck Push Ups

Set 2 “Couples Hot and Heavy” (Heart racing, you make my legs weak)
2 minute Overhead Ruck Hold then…
2 (yes TWO) Rounds of:
14 Ruck Burpee Broad Jumps
14 Ruck Thrusters
14 Overhead Ruck Lunges
14 Flutter kicks (4-Count, Ruck held up)

Set 3 “Struggles” (Grind through tough times)
2 Minute Overhead Ruck Hold
14 count Bear Crawl (count each time your right hand steps)
14 count Reverse Bear Crawl
14 count Crab Walk
14 count Reverse Crab Walk

Set 4 “Break-Up” (Throw arms up and quit)
2 Minute Overhead Ruck Hold
14 Ruck Burpees
14 Overhead Squats
14 Single Arm Overhead Squats (7 each arm)
14 Ruck Thrusters
14 Ruck Swings
14 Overhead Ruck Lunges

As written, the WOD calls to complete all 4 sets and then finish with a 2 mile ruck.  YHC modified and separated each set with a short ruck.  Set 3 was performed on the top deck incline of the parking garage – Bear Crawl/Crab Walk down the incline and Crawl Bear/Reverse Crab Walk back up the incline – this sucked!

After set 4, we wandered Market Common for the last 20 mins to put in some extra mileage and time was called at 0558.

Total Miles: 3

COT
Count-O-Rama – 3
Name-O-Rama
Prayer Requests:  Papa Smurf as he travels to France after the passing of his brother.  Lombardi’s, M’s brother-in-law Mark who lost a loved one.  YHC’s colleague Ryan who lost his grandmother.  All of the PAX unable to post due to illness.  Bling as he takes on JWBH this weekend #stud.

BOM by YHC

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