Back to the basics!
Workout Date:
04/07/2018QIC:
Handy MannyPAX:
Titan, Bling, Hoser, Varsity, Geno, Weedeater, Billboard, Wittle, Dirty Bird, Bubbles, Handy Manny, Training Wheels, Flash, MeatballThe Thang:
As YHC did not sleep much the night before helping the M with our 2.0 with a bit of a fever I knew the gloom was approaching quickly. As the tweet went out for biking & rucking the day before I just knew if I tweeted out some pre runners would join me. Ready to roll I sprung out of bed grabbed the supplies (gear,coffee, super energy balls, bananas, oranges). While taking in some fuel(mainly coffe) on the drive down I was mentally preparing(trying not to fall asleep) for the beat down that awaited. Upon pulling into the semi dark parking lot I noticed some familiar cars and what appeared to be someone riding a bike towards me. It looked like I was about to get robbed. Wait! No! Just Billboard in his usual gear. The ruckers had already departed as Billboard & Wittle where waiting on Weedeater. I think they left him. I scanned the parking lot and it appeared I would be running solo this am. Off I went towards the beach. As I caught stride and started to hit the one mile mark I saw the ruckers just a bit ahead. As I got closer they where getting their work in with the heavy packs. (Listening to music, singing, *holding hands) I got to my check point and did a U-turn. Repeated the same route. Upon arriving back Dirty bird was already there pumped to get started as Weedeater was riding around the parking lot looking for Whittle & Billboard. Yep they left him.
5:29 One minute warning
5:30 Disclaimer; Lets roll we have lots to do today
COP
- 22 ssh ic
- 15 imperial walkers ic
- 15 windmills ic
- 15 tttunnel ic
- 20 slow squats ic
- plank of pain
- 20 Alternating shoulder taps ic
- 20 plank jacks ic
- 20 mountain climbers ic
- 5 count hold
- 5 merkins
- 5 count hold
- 5 merkins
THE THANG
DORA ON THE LONG HILL
(Start at the top of the hill. Pax 1 performs the exercise while pax 2 runs down and back. In the event you finish before anyone else perform burpees until all pax complete the cycle.)
- 100 hand release merkins
- 200 jump squats
- 300 flutter kicks
Groups of two MERKIN ROLL RACE
Mosey to the picnic area for a group picnic
- 40 box jumps or 20 step ups each leg
- 20 dips ic
- 20 merkins
- 30 box jumps or 15 step ups each leg
- 15 dips ic
- 20 box jumps or 10 step ups each leg
- 10 dips ic
- 10 box jumps or 5 step ups each leg
- 5 dips ic
Mosey back to the virtual shovel flag
MARY
Jack webs (co q with Billboard on this exercise)
As we finished these we heard all the ruckers coming to join in the fun bringing us some great tunes.
Pax choice
- 25 flutter kicks ic (Handy)
- 25 American hammers (Billboard)
- dying cock roach (Training wheels)
- slow big boys ic (Flash)
- Eiffel tower (titan)
- thrusters (?)
- burpees IC (Meatball)
- LBC (Weedeater)
- monkey humpers (Geno/Dirty bird)
Sorry if I forgot anyone probably due to lack of sleep over the last few weeks.
Announcements:
- April 28th Dragon boat race. We need a few more men to step up
- April 29th 1st Annual International drive road race
- Healthy buffet at Joes immediately after the workout (Plant based options there)
Moleskin:
Great to have all the pax from DR joining us even while on vacation. Solid work by all. Its always a pleasure to have the opportunity to lead. Great to see the pax getting in extra work in.
2 Timothy “Share in suffering as a good soldier of Christ Jesus.”
Ruckers 8.5 miles
Bikers 8-10 miles
Solo jogger 6 miles