A few of the regulars for WAMRAP were out of town but the Kirchoff Krew never disappoints and posted to join me on a mild morning for a not so mild WAMRAP.
6 loops which included between 10 and 35 reps of lunges/RDL’s, run a hill, Situps/Heels to heaven, elbow plank jacks, stairs, and decline merkins. Finish early enough for a 40 burpee cool down.
Job always pushing hard to stay in front of his old man. He did on the exercises, but Astron laid down the heat on the runs and caught back up every time.
WAMRAP the best/hardest Wednesday workout you aren’t doing. Come out and give it a try. Fun is guaranteed or your money back.
A fantastic takeout by Job.
-Alf
Didn’t expect too many pax this AM but with the rain and the fact that a lot of guys get soft in the winter and hibernate, especially on the rainy days.
Disclaimer and launch into steady rain. Run around campus and circle up in the original Hawk’s Nest lot. Standard COP types of things.
Run over to the hill at the end of Raintree Ln up to Providence. Triple Nickle up the hill with burpees and jump squats. The rain stops so head back to cars to drop off the rain jacket.
Some mary types of activities for the core. Then hit the track for 100m, 200m, 300m and 400m sprints with 40, 30, 20, and 10 merkins after each sprint. We had to stay on the outside lanes so it might have been a little bit longer runs. The Fast Twitch pax was slowly rolling along the inside lanes and clogging up the works.
Then run up to LAX field bleachers for some step ups and dips. Back to launch and done!
Moleskine:
Seems like the PAX never make their way up the hill on the North side of campus. Lots of good stuff over there, you should try it. Hops wasn’t there, but virtually complained about 3.1 miles on a bootcamp. I Q what the PAX needs, not what the PAX wants.
Sprockets started off by making fun of the Q’s hair which is never appropriate. Good thing he was able to back it up as he smoked through the workout.
Cobains to Geraldo who we somehow left on the track with the Fast Twitch guys. He hung in there for some extra laps. Hopper went to go “check on him” and then never came back to the workout. Pro move, I guess.
Thanks to Sprockets who took us out
Sing up for Merkin/Pull up challenge
-Alf
…I’m talking about a lifting rock here. What were you thinking?
7 PAX posted at Anvil. It was drizzly even if the radar said it wasn’t, which is why Spack and Puddin showed up I guess. Next time you wake up you can get an accurate current weather assessment by stepping outside.
The HotBox was full of Meathead Pax who don’t like getting their little fingers pruney and hair wet and messy, so we ran around to the portico in the front of the church. Apparently that’s on the windy site of the church so we only stuck around for some SSH. Then we grabbed some lifting rocks and headed back to the overhang by the turf mound.
20 merkins, 20 front raises, 20 goblet squats, 10 burpees. Repeat for 3 rounds. The run to end of road and back.
20 staggered arm right merkins, 20 OH presses, 20 tea bag squats, 10 burpees. Repeat for 3 rounds. The run to end of road and back.
20 staggered arm left merkins, 20 lat pulls while on your back, 20 flutter with press, 10 burpees. Repeat for 3 rounds. The run to end of road and back.
20 curls, 20 good mornings, 10 burpees. Repeat for 3 rounds. Return rock.
Mosey on past the hotbox. Greet the Meathead PAX with 20 Monkey Humpers as close as possible to the Meatheads.
Head home. Stop for 60 seconds while Q rolls his ankle on the curb. Circle up for COT.
Brilleaux – quietly efficient and was usually waiting for us to finish to start each run.
Snuka – Same as Brilleaux, but slightly older.
Lorax – picked up a good skipping stone and called it a lifting rock. He tried to sell us on its huge surface area.
Point Break – Crushing the workout and planning his VQ at Anvil in 2 weeks. Come support him.
Spack/Puddin/Semi-Gloss did a good amount of the reps on this workout. I don’t think many burpees happened, but they did chose alternate exercises that were more than just mumble chatter.
Thanks to Lorax for the takeout.
-Alf
13 men posted in some good old fashioned Gloom at Rock Zero this morning. 40 degrees and foggy. 12 regulars and one FNG from Churham.
I gave a disclaimer as McGee came in on two wheels, but the mumble chatter was in full rage so not sure anyone hurt it.
Let’s Mosey.
Circle up in parking lot and get in plank. “Who knows the speed limit Jay-Z broke in 99 Problems.” My short armed compatriot, Sprockets, was quick to point out he was doing 55 in a 54. Not coincidentally the same number as the Super Bowl tomorrow. Lot’s of 54’s coming your way today.
Start off with 27 Merkins in cadence (That’s 54 merkins)
27 Lunges in cadence
54 Imperial Walkers (I think I heard a double dog dare to take the IW’s to 54.)
Mosey some more.
18 8-Count Body Builders
Mosey to Hot Box
27 Left Legged Little Haze’s. Run around light post.
27 Right Legged Little Haze’s. Run around light post.
again with the left and again with the right.
Mosey to front parking lot.
Island suicides with 9 stops. Down there do 6 Flutters, down here do 6 full sit-ups each round.
Mosey
18 8-Count Body Builders
Mosey
Island suicides from the other side. Down there do nothing, down here do 6 burpees each round.
Mosey
18 8-Count Body Builders
Stomach and sprints to kill time.
Done.
Moleskine:
Good group who ground out 4 miles today without leaving campus. No quitting out there even on the long suicides. Mule was an FNG from from Churham who’s boss told him to come. He had a job where he did insurance valuation for marijuana that had been stolen. (And other lost crops, but I stopped listening after marijuana). Anyway, Mule. His boss is Uzi, not asking how he go that one.
FWIW – McGee knows jack squat about NFL football.
Missing a name that was jumbled on the voice recording. Apologies.
Other stuff likely would have happened, but the mumble chatter shut down quickly after Round 1 of the 8 count body builders.
Thanks to Sprockets for the takeout.
Continued prayers for Doc McStuffins recovery and Madisons’ daughter.
-Alf
Start of WAMRAP 2020 today. Come join us if you want to get better. Here’s what we did today.
Run to back of Whole Foods.
Lunge Walk 25 yards
Run to railings
5 Supine Pull ups and 5 Derkins with feet on the rail
Back behind Whole Foods to Lunge Walk 25 yards
Run up the deck stairs. 5 burpees on Level 4, 5 Heels to Heaven on Level 3, 5 Donkey Kicks on Level 2. Back to the bottom and head out behind Whole Foods. Start over with 25-yard Lunge Walk
Add 5 reps each round. All men were on or complete with the 6th round when time was called.
Back of Whole Foods had a lot of traffic for the arriving 6am shift. Clearly quick decision making isn’t part of the training program at WF as most of the cars struggled to decide on where to park in an empty parking lot. Hot Yoga making himself a permanent fixture at WAMRAP, showing up and grinding nearly every week. Fingerless glove Job did not get full gloves for Christmas. Must have missed being on the good list. Surely he enjoyed grabbing that iron railing for pull ups. Astro posting back regularly to build back some upper body after a long fall of run-only workouts. For some reason Horsehead couldn’t find a more appealing option and posted at WAMRAP. I don’t think he enjoyed all the burpees, but good to have him out.
Thanks to Astro for the takeout.
-Alf
7 men were at Cerberus. 4 of them combined for 200+ years of life experience. All were strong.
26 degrees so mosey warm up to the deck for COP. Standard SSH, Squats, Merkins, etc. Some trips up the deck with Merkins, Jump Squats, RDL’s and Burpees. Pausing for the six with some Peoples Chair.
6 MOM to get those washboard abs. Still some time and not wanting to cool off we hit 3 stair cases with 5 burpees at the top of each staircase.
Moleskine:
This wordpress gets harder to use each and everytime. None the less, we had a good group out this morning with good 2nd F chatter and solid efforts by all. Shop and I finished up the Q Source for the year, but there is a chance to start it all again with us. We are going to restart and re-discuss all of the topics kicking off Jan 3rd. Please join us.
Astro with the take out (I think??)
34 degrees and rain. Doesn’t get much worse than that. There was a corner of me that was hoping know one else would show, but good men like Horsehead and Turkey Leg are not going to let the Q off the hook because of a little chilly rain.
Disclaimer – none. Ain’t got time for that.
First Exercise – Dive out of cars at the strike of 5:30, high tail it to the pavilion picking up a lifting rock along the way.
Some COP warm up calisthenics.
Then various unsavory things with and without the rock. Including curls, presses, burpees, incline merkins, decline merkins, regular merkins, little haze, dips, good mornings, louganis, flutter, heels to heaven, back scratcher, squats, calf raises, and maybe some other things in random order.
Horsehead with the take out in the Pavilion followed by the dash back to the car, dropping the rock on the way. In the car and on the road by 6:17.
Moleskine:
Horsehead brought his book bag of tunes. Although I’m not sure he knew how to use it. It sounded like a mash up of free and trial versions of SiriusAmazonSpotifyPandora, but I think it was mostly the OG of streaming: Muzac. The kind of instrumental soft pop and classic rock piped through department stores cluttered with going out of business sales.
I think TL and HH really enjoyed the rock work. The 34 degree rocks are basically like working out with a block of ice. The thin Home Depot Black Friday sale gloves weren’t really slowing the frost bite. In between the rock sets we hit the bench for some little Haze step ups. HH and TL complained about the post long distance run training weight gain. TL said he gained ten pounds which now gets him on almost all the adult rides at Carowinds. 5 more pounds and is hitting the Fury. HH said it was mostly his fault, he’s a master refusnik without actually being on team Trifusnik #FreeAgent. Running is the only thing that keeps him honest.
Thanks for joining me this morning.
-Alf
Announcements: Workout Q’s post in bad weather so should you.
A nice cold front makes for good WAMRAP weather. 7 men showed this morning to prove that out.
Disclaimer – oops. With the temps all PAX got out of their cars and we got right after it.
COP – None
Thang- Up stairs to level 4, 25 donkey kicks, Down Stairs, backwards run upstairs, run down ramp to level 3, 20 Drag Flags, down ramp to level 2, 15 full extension jump squats, down ramp to level 1, 10 single merkin burpees, hold elbow plank for 30 seconds.
Repeat. Each round add one more merkin to burpees – double, triple, quadruple and then the professional level quintuple merkin burpees.
Frostbitten skin – It was cold, a little bit of ice on the deck, and all men pushed hard. Busch brought Red Card who proceeded to dust him and the rest of us so no one for Busch to talk with. Job learned the hard way that those fingerless gloves don’t provide much warmth in the winter. No slackers today, everyone pushed it and got in 5.5 rounds and burning lungs in these cold temps.
Announcements – sign up (late) for the Christmas party on 11/22. Pay Mighty Might
A little drama last week at Anvil due to some misplaced rocks. Hopefully it passes with little further impact, but always a good reminder to be aware of the traffic/pedestrian patterns at our AO’s and ensure we don’t cause unintended harm.
That being said, 10 men showed up this morning and we went right back at the rocks.
Disclaimer given, modifications allowed and a friendly reminder that a modification is either a decrease in activity or an increase. No one is stopping you from doing more than the Q suggested.
Mosey around lot. COP for SSH, Alternating Lunges, IW, and Low Slow Merkins.
Go to the rock pile out front, big an effective, but not overly aggressive rock and head to front lot for a trip to the islands.
Round 1: 32 reps of curls, 32 reps of triceps, run to other end for 4 burpees. Run back, move rock forward one island. Repeat and drop the reps by for each time (28, 24, 20, etc.) Burpees are always 4.
Round 2: Same thing but with OH Press and Bent over Rows.
Some mary in the interim. Return rocks and fast mosey home.
Done.
Moleskine:
Snuka showed up in a white, 110% cotton, turtle next this morning. The kind I would wear under a uniform in high school when it was winter. I was pretty sure Under Armor and Smart Wool officially killed the turtle neck business, but Snuka has a throw back. Would have been more awesome if he had that necklace on the outside of the turtle neck. Next time. Speaking of Snuka, he is a beast and let the PAX most of the morning, although the merkin portion of his burpee is a bit suspect, bordering on Chelms like which is odd, because I don’t think Snuka is even close to Chelms’ advanced age.
Good to have Red Panda join us while on a training mission for GE. He normally posts in NE Tennessee on the VA border.
Lorax and Hammer were cruising all morning. Hammer with the hoodie up like Rocky going out for a run. (It was 55 degrees after all)
Happy Birthday (yesterday) to Mermaid. We covered 64 burpees today, hopefully that was enough to cover your age this year.
Lambeau and Mailman kept it grinding all morning.
Margo – Q’s WAY out there at Cerberus on Friday. Come join us.
Mailman stepped up to Q Anvil next week at the spot vacated by Brushback and his “Work trip”
Thanks to Lorax for the takout.
Alf
Announcements – Holiday Party- sign up with Mighty Mite now!!!! $30/person. Food and drink provided.
VAGABOND – Saturday, 0630 launch at Hickory Tavern near 485 and Providence. We will hit 6 AO’s and Kid Rock will have some food and beverages after.