Slinging Cinders

AO: Rubicon

When: 2025-02-25

QIC: Stroller

PAX (5): False Start, FannyPack, Irene, Special K, Stroller

Preamble:

It's been too long since I had the Q at the OG Alpha AO. YHC is excited, where is everyone else? It's 5:30. Let's go.

Warm-O-Rama:

Run a lap around the parking lot then back to the start. 15 SSH, 15 hillbillies, 10 weedpickers, then the new warm-up sweeping the Alpha: the standing forward bend with shoulder opener

The Thang:

Our first routine was inspired by the GoRuck Sand WOD for September 5 2023.
  • Farmer Carry all the way around the parking lot
  • Then, 5 rounds:
    • 20 goblet squats
    • 5 Devil's Press (burpee into curl+press)
    • 20 spider crunch (like a crunchy frog, but start from a full supine position)
    • 20 lateral hops (single)
  • Farmer Carry again
Our second routine came from Michael Easter's Burn the Ships (www.twopct.com). His explanation:
  • The ability to move quickly, often while carrying weight is a key to surviving danger.
  • This workout will teach you just that. It will improve your regular rucking, and your ability to quickly move with heavier loads faster
Here's what we did:
  • forward extended carry to the speed bump and back. Use your core and don't hurt your back
  • 15 overhead press
  • 15 bent-over rows
  • 15 reverse lunges (Alpha)
  • 15 dancing bears (Alpha)
After 4 rounds, we did 11s in place with curls/mercans. Due to growing complaints about the lack of running, we ran to the pool and back. Made it with just enough time for a set of J-Los. That's it.

COT:

  • Special K's mom recovery from broken hip
  • For Fanny Pack to find his wedding ring
  • Convergence tentative for May 3 at Rubicon. Halpha Day starting 8pm May 2 at same location

Naked-Man Moleskin:

Great to see these guys this morning. Where was everyone else? Time to shake the sad clowns of Alpharetta out of their slumber. Let's get Rubicon back to double digits- every time. Who do you know that needs this?

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