As YHC started to see messages from Ramrod in the GRH006 Slack Channel on Friday (Yes, I have fancy technology!) about a WWC ruck, I realized he would not be making the Q appearance he HC'd to several weeks ago. That is one disadvantage of lining up Qs several weeks in advance…folks occasionally forget!
So in his honor, we did a few "Ramrod Inspired" WIBs, or at least "mini" versions of them. Went something like this:
0600: Black Eyed Pea, Tantrum, and YHC attended Excelsior led by Major Tom. Major Tom did not stay for The Estate at 0700, but that is okay as he hit the "River Rat 10k" at 0500 solo. Everyone else stayed for The Estate.
0659: Pledge of Alligiance to the Shovel Flag.
0700: (Although Tantrum claimed YHC started early, he is wrong)
WARM-O-RAMA:
- Mosey to the far end of the track, including high knees and butt kickers.
- Disclaimer given: "Blame Ramrod for anything you don't like today. Modify as needed. Neither I nor BEP are responsible for any injuries sustained". Etc.
- SSH x 10 IC
- Soybean Farmers x 10 IC
Ramrod Things:
Part 1:
- Jump Squats x 50 OYO
- LBCs x 50 OYO
- Run 200 meters to other side of track.
- Jump Squats x 40 OYO
- LBCs x 40 OYO
- Run 200 meters to other side of track.
- Etc., all the way down to 10 of each.
Totals: 150 Jump Squats, 150 LBCs. YHC was kind enough to keep us under cover after the first 2 iterations…which really didn't matter because we were already wet.
Ramrod Inspiration: http://f3lakenorman.com/backblast/pick-a-kettlebell-size-you-want-to-do-150-reps-with
Part 2:
Pick up a "medium sized travelling rock". Carry up the hill a bit to the grass. Perform:
- Throw your rock.
- Squat down and pick it up.
- Repeato, all the way to the concrete by the basketball courts.
Ramrod Inspiration: http://f3lakenorman.com/backblast/throwing-rocks
Part 3:
On the concrete, we did a mini version of "BOMBS", something like this:
- Burpees x 10 OYO
- Bear Crawl to second hoop
- Overhead Claps x 25 IC
- Crab Walk to third hoop
- Mericans x 20 IC
- Lunge Walk to 4th hoop
- Burpees x 10 OYO
- Squats x 25 IC
Ramrod Inspiration: http://f3lakenorman.com/backblast/lets-try-this-again-b-o-m-b-s-at-emmaus
(You can tell YHC clearly took some "Scrawny Guy Liberties" with the # of reps on that one)
We then found our rocks again and returned them the same way, I.E. throwing them across the grass. Mosey to the fenced in playground area for:
- Knee-ups x 10 OYO
- Lunge walk around fenced area
- Knee-ups x 8 OYO
- Quadraphilia around the fenced area
- Knee-ups x 6 OYO
- Lunge walk around fenced area
- Knee-ups x 4 OYO
Mosey around the east-most part of the soccer fields, we were making a big loop when someone complained about the running and how far we had strayed from a Ramrod workout. Suggestions heard and adjustments made:
- Bear crawl across one of the soccer fields. Found some benches for:
- Dips x 10 IC
- Decline Mericans x 10 IC
Mosey back to the playground area for:
- Swing crunches x 15 OYO
- Squats x 15 OYO
- Repeat-o both.
Mosey to the cars for Mary:
- Elbow plank x 60 seconds ish.
Recover, recover. According to Garmin, we covered 1.96 miles. According to Strava, it was 1.9 miles.
Moleskin:
- Apologies for the late Backblast.
- Was called "Rampike" and "Turnrod" throughout the workout. Think that means the PAX loved the workout!
- Canary was sans his battle buddy Bootlegger today, who was apparently returning the favor from Thursday's Wilderness when Canary was a no-show. Canary dominated the rock throwing portion of this workout, well done!
- Mona Lisa was a tad late and the PAX were quick to remind him he owed us 50 jump squats and 50 LBCs. Also, strong running lately bud! See you are attending most Standards these days, which is awesome.
- Tantrum feels that, despite the workout inspiration coming from Ramrod, that the Q is to blame for anything he calls. BS I humbly say! Blame the person who had the original idea to do the thing originally, is my motto.
- T-claps to Freedom for another awesome "Polar Bear" event. Sounded like good times were had by all and the beer was flowing for many.
- Thank you Elmers for keeping the mumble chatter going strong and for being an Estate regular that we can count on every week. Would love to get you on the Q calendar if you are willing bud.
- BEP, nice double down today and looking forward to a Spring / Summer that includes The Estate fun every week and lots of running as we get closer to dominating at the BRR this year.
Thanks, Turnpike.