Heavy Day at WAMRAP

Heavy Day at WAMRAP

7 idiots PAX got sold on the weekly edition of WAMRAP being a good idea to incorporate into their week.

Warm-up:

No disclaimer (don’t sue me Alf, remember that was Flipper’s bag), grab a sandbag (4 of Flipper’s cheapo go-ruck bags and 3 of Alf’s DIY bags) and mosey the long way to the parking deck.

The Thang:

With sandbag of choice, run up ramp and flat, 1x squat with the bad, drop the bag and retreat back down the flat for 2 exploding merkins. Continue the rest of the way to the top, increasing rep count by 1 (i.e. 3 squats, 4 exploding merkins, 5 squats, 6 exploding merkins).

Run down the stairs, 10 burpees, run up the strairs and select another bag to get comfortable with. On the way down, continue with theme of Paula Abdul (2 forward, one back), this time exercise are rows with the bag and monkey humpers. Continue count from last number of merkins and add one rep (7 rows, 8 humpers, 9 rows, 10 humpers). All the way to the bottom and that is the full loop. Long, heavy and painful.

Repeat til 6:11 and head back to launch.

I recall the rep count being in the mid to upper 20s at the end. For the record, 15 is about the point where monkey humpers start to hurt. 10 for exploding merkins, 7 for rows given the weight, and squats are never easy with the bags.

Done.

Moleskin:

Numbers at WAMRAP continue to go up. 2 site FNGs in Astro and his 2.0 Job. Not sure either were super happy with carrying a bag of sand that was half their body weight for 45 minutes and 3 miles but hats off to them for getting ‘er dun. Baptism by fire at WAMRAP.

Flipper let me borrow his sand bags nearly a month ago and I had to part with them today, but not before using them in one more Q (that made it 3x). Those bags are no joke, ranging from 100 – 60 lbs I believe. My car is very excited to not be transporting them anymore. Thanks for sharing the gear Flip and thanks for coming out and pushing through that today. Great to see you becoming a WAMRAP regular in the face of coming off injury.

Alf managed to drop the big bag on his heel today… at least it was sand and not wrought iron, although 80 lbs is 80 lbs. Of course the one time I don’t disclaim. That’s why we can’t have nice things! Way to keep blasting through the deck today. I’m sure that didn’t feel good.

I’m not sure OT even noticed the additional weight he was lugging around because he seemed unphased and smoked it. That’s what happens when you are at WAMRAP on the reg, you get stronger and faster, quicker.

McGee was leading the charge as usual, although the sand bags were catching up to his lower back by the end. Hopefully it feels better today.

Everyone got a little over 2 full laps in and more mileage than expected, especially with the added weight. Definitely a tough and different workout so thanks for pushing through.

Thanks to McGee for the takeout. It was no surprise he was thankful for the ability to exercise our mind, body, and jaws. Yep he said it, although I can’t disagree. It’s about the only way to get through a WAMRAP, rapping alongside a brother sharing in the discomfort.