GR22 Training at #EM
Workout Date:
01/25/2021
QIC:
Rousey
PAX:
Oreos (FNG - Nick), Cotton Candy, Bling, Fergie, Sade', Boxcar, Myspace, Tiny Dancer, Lombardi ("Pre-spect"), OneCall (TRUEbadour), Scorpio (2.0), EARLY BIRD, Castaway (VL AOQ), Spork (BS AOQ), Hoser (WR AOQ), Valvano (EM AOQ), Quaker (1xR; 1st F Q) and Headgear (Weasel Shaker)
The Thang:
Conditions: Upper 40s, slightly misty and gloomy!
YHC/QIC’s turn at the helm of #Elevation Monday (EM) this morning! YHC wanting to get back in the traditional gloom with the brothers and re-establish a regimen of ruck training for the 21-GrowRuck-SC number 22 (GR22) jumped on the Q sheet for today’s EM. To train “under weight” w/ elevation (no hills here at MBSC), which is a critical part of being successful in a GR event, EM is the AO for you! It is an arse kicker (at least for YHC)!
This morning’s WOD would be devoid of YHC’s normal ruck circuit (Bear w/ Me…checked that box on Saturday) to change things up and spend the lion’s share rucking the stadium stairs (w/ sandbag if desired) with a few rounds of traditional GR core work. To YHC’s delight a mass of Pax (18 strong) also showed up ready to get at it (old farts like YHC, young guys, newbies and veterans — a great cross section!).
One minute warning, welcome to F3, disclaimer, training tips, and we got after it…
WARM-UP: 15 – 20 reps. IC of SSH, TTT, IW, and LBAC F&B.
SEGMENT 1: 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 2: GR Core work. After a few 10 counts, Pax circled up on the football field and QIC led them through 1 round of IC 25 4-ct. Flutter Kicks w/ overhead ruck hold and 1 round of OYO 25 BBSUs using ruck to hold feet to the ground.
SEGMENT 3: Get up them steps! Done. One more time.
SEGMENT 4: GR Core work. QIC had Bling lead the Pax in another round of said Flutterkicks. YHC then had Valvano lead another round of a signature GR Core exercise; he chose 15 4-ct. American Hammers (w/ ruck).
SEGMENT 5: (5:36) Can we squeeze in one more round (just a single) of the stair climb?? Yes, with quads, calves and hammies burning, all Pax completed it!
Drop the rucks and bags (gladly). YHC lead the Pax through an 8 minute stretch and cool down. Time!
MCOT
COR – 19
NOR — our FNG (who reportedly turned 18 today was henceforth named Oreos…his favorite food to eat after weigh in per his wrestling coach Cotton Candy!).
Praise report/Prayer requests: Headgear’s cousin who recently had a stroke and unspoken.
MBOM by Lombardi
Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information. #Freedtobleed, #P200, GR22. Re: GR22, OneCall and Valvano have meticulously planned out a 2-hour GR22 training event this Saturday at #Warthog (0500 to 0700) then we will join in with rest of the bootcampers for the 0700 – 0800 beatdown. This will be a golden opportunity to see how you would stack in a GR event! Sign up…we will suffer and get better together!!
NMMS 1: Awesome push this morning! Very doubtful YHC could have done that many rounds OYO…that’s why we push each other #accelerating together! If you are not going to GR22, I’d still sprinkle EM in when planning your monthly schedule to improve your #King. If you are coming to GR22, YHC urges you to swap out a normal bootcamp and do an EM or Wave Rucker once per week to prepare you for the rigors of the event.
NMMS 2: The stair climb smoked everyone…as it should…and is the #crowdpleaser of the morning. But…dang those ruck 4-count American Hammers…that was rough on this old guy.
NMMS 3: Hearty Happy Birthday to Headgear (42) from the F3 GS brothers! You are one of the hardest working #HIM in the region!!
Aye!
Rousey
