Iron Peacock



Iron Peacock

20 showed up for a runner’s ‘heavy’ workout, is that an oxymoron?

Warm-up:

Disclaimer given, although the crowd was too rowdy to listen/care. Nothing a few burpees couldn’t fix. Moseyed around the perimeter of the AO, stopping for 5 burpees at each speed of the 4 speed bumps. COP for LSS x15 IC, IW x15 IC, 5 burpees, merkins x15 IC, and plankorama. Continue mosey on inside of parking lot with one more stop for 5 burpees and stumble upon a circle of gear.

The Thang:

12 stations of gear laid out in a circle. Instructions given to perform 20 reps of the exercise then run to one of four stops and complete more work there, then back to the circle moving on the the next piece of gear in a clockwise motion. Continue to cycle through the 12 stations with 4 stops for the remainder of the hour. YHC called it a deformed starfish but it was appropriately renamed the Iron Peacock which couldn’t be more accurate.

Gear stations were:

1 Battle rope

2 45 lb KB 2H swings

3 Sandbag rows

4 35 lb plate OH press

5 Sandbag squats

6 35 lb DB curls

7 Sandbag good mornings

8 35 lb KB alternating 1H swings

9 Sandbag clean and press

10 35 lb plate front raises

11 Sandbag ground to shoulder

12 Sandbag lunges

Stops were:

Crosswalk closest to 51 at NW corner of AO: 20 merkins/20 monkey humpers

Hotbox: 20 dips/20 derkins

Playground: 10 Pull-ups/20 knee ups

Baseball field: 20 CDDs/20 jump squats

2 minutes of mary before regrouping, lugging gear back to launch and 5 more burpees.

Moleskin:

It’s always fun to Q on Saturdays, especially at Rock Zero where things kick off at 7am (or 6am if you are Hoover or Geraldo and want to ruck for an hour beforehand – props to you guys). Also, no pressure to hurry up to get home and the kids ready for school/ready for work, a full hour of workout which is great especially for workouts like this, and coffeeteria afterwards to shoot the breeze with everybody. The cast of characters is always a wild card, too, and this was no exception with a full 20 count of men getting after it in ideal weather. What was even more impressive was nearly all 20 made it to Starbucks. Great to see Mermaid got his better looking brother Slow Roll to make the trek down south for another beatdown. No one had more fun than Gummy (just ask him), don’t think I’ve seen someone smile so much during a workout. Who knew that omitting SSHs had such an effect? Hammer was the only PAX with no gloves, don’t think he wears them all winter. Horsehead and Boondog earned their waffles this morning. Iron Horse and BLC are beasts if they were 25, crazy they are over double that. Jet fuel and Hopper made it look easy. Dora at a bootcamp? Yep as long as there is something heavy to lift. Floor slapper was early. Ductwork’s attendance at Fast Twitch is showing as he is getting fast. Boerewors loved the sandbags. Marge was flying around the site out there. Turkey Leg doesn’t have an off switch, still fresh off the vagabond craziness a week ago. McGee is slow and out of shape so it’s a good thing he is doing WAMRAP on the regular. All in all, a solid group of grisly veterans put in some serious work. Although I get pegged as a runner, I enjoy the gear/weight workout as much as anyone and we still got in 3-4 miles.

Thanks to Mcgee for the takeout, it was the least he could do after peddling WAMRAP more than a handful of times throughout the morning. What’s WAMRAP you ask? Wednesday morning at Viva Chicken at Waverly, 5:30 start. A route with exercises will be given and it is the ultimate you v you workout as you do as many reps as possible. You won’t find a better way to get after it and push yourself on a Wednesday.

Thanks to Hoover and Flipper for not only the opportunity to lead, but also the plentiful gear they contributed.

Announcements:

A51 Christmas party Dec 1 – @ Seaboard with Brown Bag catering

Keep Hannibal’s family in your prayers, his father recently passed away

Convergence at Cerberus on 11/23 for a Tuck led beatdown

 

 

 

 

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Horsehead
5 years ago

Stop trying to make WAMRAP happen.

Gummy
5 years ago

As much as I enjoyed this workout, little did I know that it was the first of three straight workouts for me where the Q, in the first few minutes of the workout, said, “Here are your instructions. I’ll see you 2 minutes before the workout ends.” Purell at RockZero, Retread at The Matrix, then Ductwork at Fast Twitch. There are many less opportunities to heckle the Q when he only gives instructions once. I beat the system at Fast Twitch by hanging with Ductwork the whole time.

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