I gave them time to rest
AO: Nirvana
When: 2024-04-13
QIC: Zohan
PAX (10): Buckshot, Dosido, No-See-Um, Roman, Shortcake, Spider, Sweeper (Matt Haywood), Tank, The Real Woody, Zohan
Preamble:
I couldn't sleep the night before. I was excited to Q and afraid I'll miss my alarm clock (happened before, including yesterday morning), so practically woken up every hour. Not the first time this happens, waking up like that before a Q. I don't come often to Nirvana and wanted to leave a good impression. Pre-blast called for Cinders. Lots of mumble chatter that I couldn't understand. Seems to be some inside joke. This is comes with the territory of being a guest in an AO. Worth it. Pre-ruck had 8 guys. Some had to leave early due to work and family and could not attend the beatdown. Nirvana has an impressive and consistent group of Ruckers. I admit to some envy. There used to be more ruckers at the Widowmaker (now - Black Widow) and it's mostly down to Speedo and I. The guys here are doing something right, that's for sure.Warm-O-Rama:
Disclaimer given. We left the cinders at the parking lot and run down to the track. One lap, always facing the initial direction (so run sideways on the round parts and run backwards one straight part). Circle up for warmup exercises. If you're not familiar with them, check them out at F3alpha.com/Exicon. We did Sprinklers, Chinooks, The Sketch, Monkey Arms, Water Wheel, Hangovers and World's Greatest Stretch.The Thang:
Crawl, Walk, Run - PAX divide into groups of 3. On the straight part of the track, one PAX starts Bear Crawl toward the middle. One PAX starts at the other end of that part, Crab Walk toward the middle. 3rd PAX runs back and forth between them. When all 3 meet, rotate roles. Repeat a 3rd time so that each PAX gets to Crawl, Walk and Run. Not sure if the above was the final part of the warmup or a pre-thang, but I decided we're ready for the main dish. Mosey back to the cinders. Till one is done - Q calls out an exercise with a relatively high number of reps. First PAX to finish calls Recover and we all stop and run a loop in the parking lot. PAX were asked to pay attention to form. No points for coming first. There was some last minute improve on my part in the sequence and numbers, so possibly I'm not listing it down in the exact order and maybe I forgot something.- 100 SSH
- 90 LBCs
- 80 Squats
- 70 Curls
- 60 Birth Canal Sit-ups
- 50 Flatter Kicks alpha count, while holding the coupon overhead
- 50 Hair Burners (drag cinder side to side, single count)
- 40 Comfy Couch (sit on the cinder, raise you legs, now get up)
- 40 Thrusters
- 40 Crossover Merkins (Single count)
- 30 Jump Over Burpees
- 100 alpha count Mountain Climbers
- 30 Skull Crushers - last moment addition. Q called recover but PAX wanted one more