Heavy WAMRAP



Heavy WAMRAP

With the promise of McGee out of town I was able to rope in two site FNG’s to WAMRAP Wednesday at Waverly – Woohoo.  They were excited to be there.

A little warm up jog out beyond the Camp Gladiator crew and back to the cars.

The Thang

Every man grab a 50# sand bag from the trunk.  Much excitement now.  Haul it up to the top of the parking deck.  Start the cycle.

Run down staircase 1 and back up.  10 old school sit ups.

Carry sandbag down staircase 2 and back up.  10 bent over rows with bag.

Run down staircase 3 and back up.  Line up on parking line.  2 Merkins, plank walk left one space, 2 Merkins.  At the 5th space turn and plank walk right and repeat.  10 total stops and 20 total merkins.

Run down the ramp, 10 8-Count Body Builders, backwards run up the ramp.

Repeat.

With 3 minutes left we carried the sandbags back to the car.

The Thang.

Strong work out there, everyone kept it pretty much in the red line zone.  No Orange Theory at WAMRAP.  4-5 rounds performed by each of us.  Thanks for the effort Purell and Lex Luthor!

50# sandbags up and down stairs are a smoker.

8-Count Body Builders are Purell’s kryptonite (and bear crawls, but we didn’t do those).  I utilized the short arm advantage here to keep up with him through the circuit.

Lex encouraged us all to grab a ruck and go do a GoRuck Heavy and how easy Selection is if you keep your mind right and just focus on the task at hand.

Thanks to Lex for the takeout.

 

-Alf

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