It Looked Good On Paper

It Looked Good On Paper

12 of Area 51’s finest PAX made the right choice and posted at Rock Zero before buying up their milk and bread ahead of the #Snowmageddon

COP:

• SSH x 20
• Merkins x 10
• IW x 20
• Windmill x 20

The Thang:

Take a warmup lap around the church lot then head back to the cars, grab the rucks and sandbags and mosey over the hot box. There we find some more Partner up a Sandbag Murph, Partner 1 performs called exercise while Partner 2 runs to the D2 light post and back. Flapjack and continue the exercise until the team completes the number of reps per exercise.

• Upright rows x 100
• Squats x 200
• Lunges x 300 (150 each leg)

Circuit work

Take a break from sandbags for 3 rounds of circuit work: Derkins/Incline Merkins x 10, Dips x 15, and Step-ups x 20.

Cadre Roony WOD Sampler

• 50 Mountain Climbers (4 count)
• 50 Squats OYO
• 50 Flutter Kicks (4 count)
• 50 Overhead Arm Claps (4 count)

Gather the sandbags/coupons and head back to the  start point to deposit the coupons and then we were off to the front of the church.

Mary:

• Rosalita x 20
• Hello Dollies x 20
• LBCs x 20
• Heels to Heaven x 10
• Burpees x 10 OYO (thanks Mermaid)

Moleskinny:

• Strong effort by the PAX, looked like we dodged the cold rain this morning. Although it was cold, we worked up a sweat.
• Kudos to Hoover and Voodoo on the pre-ruck, and Purell on the pre-run.
• The Sandbag Murph, with partners, looked good on paper but that was a grind. The mumblechatter was low while the PAX was getting after it. We’ve done that at a ruck workout before, and never completed individually so YHC thought we might be able to with partners, which we did.
• YHC caught a bit of slack from the PAX during the Cadre Roony WOD sampler for the overhead claps. Honestly, they’re not as embarrassing as monkey humpers. As the name infers, the WOD is in honor of  Cadre Roony, a GORUCK Cadre battling cancer. He’s done a ton of fundraising for cancer with his Snowdrop Lights, before being diagnosed himself in September. The full WOD with ruck is:
  • 75 Mountain Climbers (4 count)
  • 75 Squats (Tough weight)
  • 200M Ruck
  • 75 Flutter Kicks (4 count)
  • 75 Overhead Arm Claps (4 count)
• Gummy looked strong carrying the 80 lb sandbag to the start point. His mumblechatter game was strong as usual. There was much chatter on YHC’s cadence count on merkins, and which light pole we were running to during the Sandbag Murph evolution. .
• Brushback is site Q for Anvil, news is slowly making its way around A51 apparently.
• Thanks to Flipper for the use of his sandbags which have taken permanent residence at Purell’s house.
• Mcgee wasn’t there to promote WAMRAP.
• Mermaid commented during Mary that we hadn’t done any burpees, a staple of his, so 10 OYO. You’re welcome.
• Good seeing Mermaid’s twin Slow Roll again.
• Wolfman and Mall Cop holding each other accountable, as they post together most of the times, making sure the other keeps posting, #ISI.
• We covered 2.5 miles, a little under the recommended 3 miles per the Rock Zero bylaws. YHC would’ve called for another lap around the church, which would’ve put us at around 3 miles, buy my legs were not having it after the Sandbag Murph.
• YHC is coming up on 6 years with F3, I’m thankful and blessed for the friendships forged with my F3 brothers. I’m always amazed at the support we have for one another and it’s definitely more than a workout. Keep it up, and keep giving it away.
• Thanks to Hoover, Boerewors, and Flipper for the opportunity to lead and please sound off with any #Mumble chatter.

Announcements:

• If you’re interested in volunteering, contact Snow Flake the Area 51 3rd F Q.
• Prayers for Cooter, who’s going for knee surgery and fighting Cancer, and Hannibal.