A Little R&R at Rameses (Running & Reps)

January 19, 2022

WHEN: 01/19/2022
QIC: Flapjack
PAX: 2ply, Champ, Vice, Bump Draft, Ocho, Gilligan, Amphibious, Vandelay, Lightweight, Catskill, O’Shag Hennessy, Spam, Wile E., Goldnboy, Elwood (who did I forget? I watched the IG name-o-rama … )
ME HEADCOUNT: 16
EC HEADCOUNT: 4

YHC has had enough of that damn hill already in 2022, so the plan was to leave the AO today.

Warmorama

Mosey up to the upper parking lot.

My take on the Weasel Shaker’s ‘accelerated warm-up’:

SSH x 25 IC

Mountain Climbers x 20 IC

Reverse Lunges x 15 IC

Merkins x 10

Burpees x 5

Merkins x 10

Reverse Lunges x 15 IC

Mountain climbers x 20 IC

SSH x 25 IC

Double Echelon Seal Burpee Ricky Bobby down Country Club Road to the light, then mosey to the lower deck at Hooker Fields.

 

The Thang

Find a partner and a cinder block.  One partner travels (bear crawl to the trash can, then run to the far wall and back).   The second partner uses the coupon to execute the following:

Round 1:  30 curls, then kettlebell swings till partner returns; switcheroo

Round 2:  25 overhead press, then kettlebell swings till partner returns; switcheroo

Round 3:  20 derkins, TKSTPR; switcheroo

Round 4:  15 squat press, TKSTPR; switcheroo

Round 5:  10 jump-over burpees, TKSTPR; switcheroo

Recover.

Mosey back towards the AO.  Find a spot on the rock wall.

15 dips, 15 jump squats (couldn’t do box jumps on the icy walls)

15 dips, 15 jump squats

20 dips, 20 jump squats

Mosey back to the AO

 

Mary

Flutter kick x 20 IC

Freddie Mercury x 20 IC

Merkin ROF x 3 per PAX

 

COT

Getting up in the dark and cold to come out here and suffer is hard, but we’re all good at it.  Do a hard thing today that you’re NOT good at–a conversation with someone else or yourself, a phone call you’ve been putting off, a task on which you’ve been procrastinating.