Soggy Track Work

Soggy Track Work

Today Horsehead turned 40.  He didn’t do 4o burpees.  Didn’t even really seem to entertain the idea for a second when it was mentioned before COT.

So this was my first Q at Base Camp.  Always a good steady group of guys out there and this morning was no different.  5:30 Disclaimer was followed by a short mosey around the parking lot and circle of for COP.

SSH x 15 IC

IW x 15 IC

Alternating Lunges x 15 IC

Romanian Dead Lifts x 10 each leg OYO.  This was for Geraldo, because these are so much more fun with a ruck on.  Plus I like doing them.

Merkins x 10 IC

Plank Jack x 10 IC

The Thang:up

Mosey down to track.  No moon, no stars, heavy fog, extra dark and wet track.  Perfect.

Lunge walk 50m and mosey to the corner.  10 Jump Squats.  Run to next corner, 10 CDD, Run to next corner, 10 Heels to Heaven, Run to next corner, 10 Merkins, run back to start.  LBC’s while we wait on the six.

Repeat track loop with 15x each exercise.  Then 20x and then 25x for the last round.  Did Flutter’s, Freddy Mercury, and other assorted Mary while waiting for the six after each loop.

Lunge walk 50m and run back up to Semi-Gloss’s office.

People’s chair with 30x Air Presses IC.  10 Donkey Kicks.  Repeat

Mosey down to baseball bleachers.  3 rounds of 10x step ups each leg, 10 dips, 10 supine pull-ups.

Head back to the office for another round of People’s chair with 30x air presses IC.’

Circle up in the lot for Dolly, Old School Sit Ups and a 10 Burpee closer.

Done.

Moleskine

A great way to start off a Monday morning.  Hammer strolled up on COP 5 minutes late.  Good thing we didn’t go far!  Chin Music read the weather forecast for this past Saturday morning and dressed for sub-30 degree weather.  He was still fast out there.  Abba was hauling around the track leading on every lap.  Geraldo kept a nice steady pace with the ruck even after hitting the Ruck half marathon just 2 days ago.  I believe it was Windex who had to drop some weight 30 minutes into the workout.  Maybe it was the People’s Chair that got things moving.

Thanks to Goonie and Drano for leading a solid AO and allowing me the opportunity to Q.

Thanks to Insomniac for the solid takeout.

-Alf

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