#The Girlfriends go for a Run

Preamble:

I think Saturday’s at AO The Widowmaker are my favorite! This is where I see many guys on only this one day since most do not work out at my normal rotation of AOs. Hooch , Rubicon, Sanlot, Norsemen, Gladiators and nomads. It is great to catch up with them all.

Today after a 5.1 mile ruck we got a drink and prepared for the boot camp workout. Cookie pointed out that the Q was available at coffeteria on Thursday so I jumped on the chance to lead these men!

Warm-O-Rama:

Everyone selected a dance partner for the morning in the form of #TheGirlfriends. If you have not been introduced, the girlfriends are homemade Bulgarian bags made out of truck tire inner tubes and filled with granite dust. We placed them lovingly on our shoulders and mosied to the upper parking lot for warm-o-rama:

• SSH
• Weed Pickers
• Windmill
• Imperial Walkers

All in cadence.

The Thang:

Our first stop on our mosey was the steps going up from the stop sign to the loop trail. Partner up and while one partner performs exercises with their girlfriend, the other partner runs to the top of the steps and does merkins starting with 1 on the first trip up and working up to 11. We rotated through exercises at the bottom:

• Hammer Curls
• Overhead Press
• Bent Over Row
• Skull Crusher

And repeat until the count reaches 11 on the merkins.

Do-si-do managed to break his girlfriend but on closer inspection it was just a zip tie failure. No inner tube was harmed. So we mosied back to Truck Norris to change it out.

On to the trail we ran down to the first intersection and performed squats for the 6. Then just past the next intersection and merkins for the 6. At the top of The Widowmaker we walked backwards down the hill until the guardrail where we walk lunged to the cross walk were we held plank  and two at a time ran over to the water fountain to re-hydrate. After a long plank we ran up the hill to the manhole for merkins around the clock (facing 12 o’clock, 3, 6 and 9) then ran to the top and 20 weighted squats.

Collecting everyone we ran to the north soccer field parking lot and at the crest of the hill partnered up for weighted merkins with the girlfriend on your back, merkins to failure then have your partner remove the girlfriend and merkins to failure then on to your knees and merkins to failure.

As we finished we had a fly over and I declared that the fly over rule was in effect so everyone 10 burpees.

We picked up the girlfriends and mosied to the pavilion at the soccer field for dips for the 6 then ran to the flag. 0800 on the nose.

COT:

Prayers for a job situation, safe travels.

Zohan is on the F3 Roundtable Podcast this week. Find it here:

https://soundcloud.com/f3nation/zohan-talks-q101-on-judaism

Nice job, Zohan!

Naked-Man Moleskin:

Man the time flies when you Q! Thank you for the privilege of leading this morning.

It was great to see Groupie and Cable Guy out this morning. Hope to see you both back next week.

Sign up for Grow Ruck Georgia coming on 8/23-34! you don’t want to be left out on this CSAUP!