Chutes and Ladders

Chutes and Ladders

Word on the street was that there was a SOB/WUC powwow post Cerberus this morning and there would be a sizable and fast crew looking to get their Friday beatdown. Several of the Brave regulars, so I had to make sure they got 60 minutes of work done in the 45 minute boot camp.

I showed up a little early and chalked out the workout on the top of the parking deck.

At launch – thorough disclaimer, no FNG’s but Boss Hog was on post #2 and a few guys working their way back into the fold for the new year.

Get the Mosey on, off into the parking deck and run the ramps to the top. Circle up.

COP: Squats, SSH (I think) Merkins, Mountain Climbers.

Head over to the staircase and pick a partner – someone you don’t know or don’t usually partner with. Trying to make sure that the big group mingles a bit at the only workout that brings 3 regions together. Yes 3. Congrats WUC.

From the top of the deck. Everyone runs down stairs. P1 proceeds back along the ramps (chutes) to the top. P2 heads up back up the stairs (ladders) and begins the work. When P1 gets back to top both guys head back to bottom then flapjack and continue work. Keep going until time is called.

The work – Cumulative reps per team:

• 400 Overhead claps
• 350 Calf raises
• 300 Shoulder taps (single count)
• 250 Flutter (single count)
• 200 Merkin
• 150 Sit ups
• 100 Donkey Kicks
• 50 8-Count Body Builders

Run back to launch.

Moleskine:

An aggressive weinke put an end to the running without about 13 minutes left. PAX stayed at the top and tried to complete all reps. Some groups got to the Body Builders, not sure if anyone finished.

Overhand claps got a few chuckles at first, but after 200 a piece to soften up the shoulders and then follow up shoulder taps guys were feeling it. At least I was last night.

Went with a Partner AMRAP-esque type of workout. I like it when you have a large group with a variety of fitness levels. Everyone gets as much as they can take – and hopefully a bit more. No time for resting.

Another great perk is the plug for WAMRAP – the original Waverly AMRAP workout every Wednesday. It’s the best/worst workout you can get each week, you always leave smoked.

Sorry for the delayed backblast but you know, things.

7 men for Q Source at Panera after the workout to discuss Group as a foundational element. Man is not meant to be alone.

Thanks to Taco Stand for the takeout.

-Alf

Announcements:

Q School – Saturday 26th at Cuthbertson Middle School, Posse has the details: http://bit.do/qschool

3rd F Opportunity – Christ’s Closet – March 2nd Freedom Drive @ The Movement School giving stuff away. See Ice 9.