It was cold. It was windy. No time was wasted with disclaimers. We had to get out of the wind, so at 5:29:30 we took off for a lap around the pond, strategically stopping next to buildings in alcoves where available for a rolling . . .
WARMARAMA
15 SSHs IC
15 Cotton Pickers IC
15 Sun Gods IC forward, 15 reverse
Merkin’s Dog (10 merkins SC, downward dog stretch, 10 merkins SC)
15 Imperial Walkers IC
From there we took another lap around the pond, stopping in those same, out-of-the-wind, spots for . . .
THING ONE – ROLLING JACK WEBB
4 plank jacks IC, 4 LBCs IC, then 8 each at stop two, 12 each at stop three, 16 each at stop four and 20 each at stop five. From there we headed to Deebo’s Hill for . . .
THING TWO – SLURPEE BALLS
First it was sevens, starting with 6 burpees at the top of the hill and 1 merkin at the bottom, however, the twist was that upon our return to the top of the hill for each round, we stopped for Balls-To-The-Wall with a five count for each of the eight pax.
Then it was the elevens, starting with 10 WWIs at the top of the hill and one Wojo Jump Squat at the bottom, again with Balls-To-The-Wall between each round (8 pax x 5 seconds x 16 rounds = 10 minutes and 40 seconds of Balls-To-The-Wall). We then returned to the flag and joined the bellers for . . .
3MOM
Stretches and Dying Cockroaches (Blart)
MOLESKIN
If you are looking for something to keep you motivated through the cold and the holiday eating and drinking, the F3 Custom GoRuck HTL in March is your answer. Whether you are training for a marathon, a triathlon, The Colonial, and/or the BRR, rucking is what you need. You can only put so many miles on your feet running or on your crotch biking. Sign up today. Here is the link:
Also, don’t forget that the Wednesday evening ruck is back. We will depart from the AB Circle at 5:30pm and again at 6pm. There will be FREE BEER at the end. As always, it was an honor to lead.
-Gertrude
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