Rebar and YHC got out early for a 4 mile up-tempo ruck and simple first attempt at GPS art. Our improv effort at the blade of shovel was too small to even show up. Much like what she said after another first-time many moons ago, I’ll get better at this.
8 more joined for ME, for a nice round 10 total PAX.
Warmarama
400m Coupon Parade with Skullflag out front, coupons of 14#, 20#, 30#, 40#, with a rest-man in between each coupon. Caboose with 40# sandbag counts to 10, then all coupons pass forward, caboose runs to front and takes the Skullflag. I’ve called this an Indian coupon shuffle in the past, but I’ve never seen South Asians or Native Americans run that way, so I’m going with Coupon Parade. Open to suggestions on a cooler name for the Exicon.
Arm circles fwd x 10 IC, rev x 10 IC
Imperial Walkers x 10 IC
Willie Mays Hayes x 10 IC
Merkins x 10 IC
The Thang
Act I: Hot Yoga (not really)
Grab the coupons and head into the lower level of the parking deck, which will now be forever known as the Hot Yoga Studio, as the Dean commented whilst grinding in the steamy, breezeless dungeon, “Now I know what hot yoga feels like.”
10 x shoulder press (rotate coupons among the PAX, sub Carolina drydocks if empty-handed)
40m bear crawl
10 x flutters IC
40m Overhead carry (sub: lunge walk)
10 x squat IC
Repeato for 3 rounds. For 2nd and 3rd rounds, sub 40m sprint and 40m backward run or backward coupon walk, respectively, instead of bear crawls.
Intermezzo
Back to the field, quick water break
Act II: Ciabatta Rolls
Tabata style interval training: 20sec AMRAP, 10 sec rest. The Exicon calls Tabata “ciabatta” because rhyme. We did this as a round circuit of various exercises. Rolls are round. Hence, “Ciabatta Rolls.”
14# wall balls
plank
20# wall balls
low squat hold (LSH)
30# “kettle bell” swings with ruck
plank
40# ground-to-overhead with sandbag
LSH
45# bent over rows with ruck
plank
Repeato for 2 full circuits + one bonus round.
Act III: 500m Coupon Parade
Added the 45# ruck as the caboose.
Epilogue: MARY
Heels to Heaven
Merkins
Peter Parker, Parker Peter, Peter Parker Peters
Scissor kicks
LBCs
Squats
Protractor
COT: Still time to sign up/donate for SOS Spartan sprint.
Moleskine: YHC and Rebar planned to hit another 4mi ruck post-ME, but YHC audibled to call it a day. Spent. Great work today, men.