Ramrod needed a Q, due to a Satruday morning cartoons HC (well deserved after HTL), so i jumped in. As usual, my trunk is full-o-toys and given the start at 7 bells, I was able to do my best Easter Bunny impression and hid toys throughout the expansive GCC property. 6 ruffians rolled into the gloom, which was extended by some cloud cover. This is their story…
WARMUP
Mosey around church to back corner of lot by Hell's Ascent
20 SSH IC
15 Windmills IC
20 IST IC
10 Cotton Pickers IC
Arm Circles
THANG
6 men and 6 toys…this worked out well.
2X rotatioions AMRAP with station 1 as the time keeper
1. Push Iron Pumpkin up Hell's Ascent, crab walk down with pumpkin pushing your 6. Those who are familiar with both IP and HA…you know this was "fun":.
2. Battle rope slaps (choice of alternating and double slaps)
3. Heavy sloshpipe curls
4. Lunges with light sloshpipe overhead
5. 60# sandbag squats
6. 60# samdbag logger slams
Mosey to rock pile and grab a medium size rock (Springy chose XL) for…
10X overhead press IC
10X curls IC
10X bent row IC
8X overhead press IC
8X curls IC
8X bent rows IC
20X Low flutter with rock extended IC
20X Low dolly with rock extended IC
Pax rotated 1 rock clockwise for each exercise and rocks wre replaced exactly where we found them.
Bear Crawl across the whole field to pullup forrest…catch breath for sime tire work
Partner up
Group 1: 5 tire flips while partner planks, flapjack, repeato
Group 2: Same as group 1
Group 3: 10X sledge swings on big tire while partner planks, flapjack, repeato
Since we were at pullup forest anyway…why not a mini-Murph?
4 rounds of:
10X pullups
20X mericans
30X squats
Mosey to main lot
Plank walk facing right (island to island)
Plank walk facing left (island to island)
Crab walk (island to island)
Lunge walk (island to island)
Jimmy O led us in a cool down lap around the church and back to our cars for…
MARY (all IC)
Wingman – Freddie Mercury X 20
Jimmy O – LBC X 15
Contra – Dying Cockroach X 20
Swedish Fish – Low Flutter X 10
Kachow – Reverse Crunch X 15 (let's not do that ever again..ever)
Springfield – Alternating crunches X 20
And 1 minute of low plank, because as iron sharpens iron, chewed up asphalt sharpens forearms
Recover Recover
MOLESKINE
1. Always love GCC, blender was my first post ever (yeah, I puked) so it has a special place in my heart and stomach. Thanks, Ramrod, for the opportunity to lead.
2. This was not a Saturday morning stroll, but mumblechatter was at an all time low. These men were here to DO WORK.
3. Good to come out of HTL orbit and see some old friends and meet some ones. Contra, Jimmy O and Springy – always a pleasure. Swedish Fish and Kachow, pleasure to meet you – both tough dudes.
4. Sledge Hammer was donated to the GCC arsenal for future beatdowns.