With temps in the mid-40s and a steady light rain, some may have shied away from the gloom. But not the fearless five at the OCL this morning. And with enough burpees, you hardly notice the weather. Here’s how it went down.
Warm-Up: After a fellowship jog around the school, we worked our way through a standard warm-up, including Side-Shuffle-Hop, Windmill, Willie Mays Hays, Arm Circles, Slow Merkins, and Slow Squats.
The Thang:
YHC took advantage of a couple of the shelter options around campus. First up, the picnic shelter. We hardly even felt the dips and lunges as we gazed out at the tranquil pond and listen to the falling rain. Dips (IC) x 15, Step-Ups x 10 each leg, Dips (IC) x 10, Lunge dips x 10 each leg (Stationary lunge with opposite toe on the bench behind you. These probably have some clever F3 name), Dips (IC) x 10, Lunge dips x 10 each leg.
Next up—EMOM. We moseyed over to the walkway beside the school for a set of exercises Every Minute on the Minute (now that I type that out, shouldn’t it be EMOTM?). Anyway, first minute 10 burpees, second minute 20 squat jumps, third minute: 20 WWIIs. Five rounds for fifteen minutes of pain. For the last round, any high achievers were challenged to go all out—continuous work until the timer.
What’s a rainy day without a little time in the gutter. We criss-crossed the parking lot for clockwork merkins (12:00 with two hands on the curb, 3:00 with left hand on curb and right hand on pavement, 6:00 with feet on curb, and 9:00 with right hand on curb and left hand on pavement). First up, bear crawl across the parking lot, 5 merkins at 12:00, bear crawl back, 5 merkins at 12:00, plank for the six. Next, lunge walk, 5 merkins at 3:00, lunge walk back, 5 merkins at 3:00. Continue with broad jump and merkins at 6:00, and finally bear crawl with merkins at 9:00.
As time was winding down we had just enough for some Runner’s Choice Mary. One man called out an exercise that the rest of the men would complete while he ran one lap of the parking lot. Exercises includes Merkin, Russian Hammer, LBCs, Freddy Mercury, Peter Parker, and Burpees for everyone.
COT. Strength and endurance for men rucking in DC this week and Chapel Hill next.