A Rainy Test Day

When: 3/18/2017

QIC: Ha-ha

PAX (): Ha-ha, Dosido, Divito, Sneakers, Moonshine, Nacho Libre

Nothing like waking up pre-dawn to the sound of a driving rain to get you excited about your VQ. YHC wondered who the hearty souls would be on this wet morning. The Alphamen who showed showed up strong for a midterm test day.

Not being afraid to recycle a good Q, YHC borrowed from a #Shawshank workout. Credit to the brothers in Lexington, SC.


Mosey around the parking lot and out to the trail across the street from the parking area for warm up:

SSH x 30 (4ct)

Squats x 15 (4ct)

Merkins x 10 (4ct)

Cotton Picker x 20 (4ct)

Imperial Walker x 20 (4ct)

Merkins x 10 (4ct)


Jacob’s Ladder:

Line up on the trail

50 yards up hill to the bridge and back Jacob’s Ladder with burpees increasing from 1-7 on the bridge at the top of each trip.

Mosey back to the soccer field and grab a partner:

2 minutes merkins, partner count reps, flapjack.
2 minute sit-ups, partner count reps, flapjack.

Mosey rock pile. Each man grab a rock.

Mosey back to the trail loop intersection and set rocks down by the path

15 Minute AMRAP:                                                                                      
Run trail loop (.4mi) around back to the rocks
20 merkins
30 squats with rocks
40 shoulder press with rocks, drop rocks
Run trail loop back to rocks
Rinse and Repeat x 15 minutes (most pax got between 2-3 loops).

Mosey to rock pile and put up rocks and mosey to soccer field. 


FlutterKicks (low and slow) x 20 (4ct)

LBC x 20 (4ct)

Dying Cockroach x 20 (4ct)

American Hammer x 12 (4ct) (YHC burned out at 12)

Freddie Mercury x 20 (4ct)

J-Lo x 20 (4ct)


PAX at mud runs, working today, in recovery from injury.

Ruck before Widowmaker every Saturday – Divito

Blue Ridge Relay coming up, need to HC before all spots are filled – Ha-ha

Mud Run Superbowl in May – Foghorn/Crack


Strong showing by all PAX today.  Nacho was the lead dog today (after he came wheeling in just after we moseyed out) with Divito close on his heals.  PT test, remember your numbers for a future comparison.


Ha-ha out

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