50 pounds gets heavier the longer you hold it.
12 PAX, no wait, 13 PAX showed up for Rock Zero this morning for the bi-weekly Heavy edition. I normally ignore all formal rules of the AO, but was worried about an audit today, so did my best to comply. So 3ish miles and “Heavy was on tap”
Grap a partner and each group grab a weight. 50# sandbag or 45# weight. Don’t worry what you get, they both suck.
Mosey around lot, sharing weight carrying with partner until we get somewhere in the middle. Drop weight for COP.
COP: SSH, IW, Merkins, Low Slow Squats.
The Thing:
Move weight to front parking lot. Once there P1 Lunge walks with weight, while P2 runs out and around all islands, meeting back with P1. They exchange weight and swap lunge walking and running. Continue until the pair has lunged walked all the way around islands.
Lifting work.
P1 – Bench Press, P2 – runs out an around 3 islands. Flapjack to 200 presses.
Same but with 100 Curls.
Catch Me If You Can to the Hot Box. But take the long way around the Church. P1 10 Merkins, P2 run with weight. Flap Jack to Hot Box.
At Hot Box, P1 does Left Legged Step ups with weight. P2 runs to last trash can and back. Flapjack to 50 step ups. Repeat with 50 on Right Leg.
Same thing but Good Mornings with weight to a combined 100.
CMIYC back to cars with 3 Burpees and chase.
Mary throughout and back at car for closer. Includes Flutter, Heels to Heaven, Planks, Elbow Planks, Elbow Plank Jack, Dolly, LBC, Freddy Mercury and maybe others. Spackler modified to the now coined: Spack Jack. Be careful – this one could hurt.
Done.
Moleskine:
Thanks to Snowflake who endured the Alf Q trifecta the last 4 days. Not sure what bet you lost for that, but thanks for joining me.
I had a much larger plan for today, but forgot how much carrying crap slows you down. We didn’t even make it to Hairburners! Surprised no one reminded me. Next time.
Lots of strong effort out there this morning, as this was a grinder that I am going to be feeling for the rest of the weekend.
Happy Birthday this week to Jet Fuel and Nemo. They are a combined 65 years-old.
Thanks to Snowflake for the takeout.
-Alf
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