What a great day. We made great time on the pre-ruck with 10 PAX joining in on the extra credit. A few went a little longer than the normal 3.0 mile lap, but that was good enough for me so I could get things set-up a bit.
Time was called at 0700am and disclaimers were provided. The weather looked a bit sketchy, but I was pleased with the number of PAX that beat the fartsack – some twice with the pre-Ruck.
- Big Bird
- Super Soaker (2.0)
- Holy Roller (R)
- Yankovich (R)
- Hot Tamale
- Double Down (R)
- Meter Maid
- Jolly Rancher
We also hosted the Ghost Flag – and man it felt great to see the County Flag, the AO of the Year Flag, and the Ghost Flag all flying high and proud. It had been a while since the Ghost Flag found it’s rightful home back at The County. Glad nobody came to capture it, which means it’ll still be there for my Q on Tuesday at The Loco!
We started off with a light mosey up to the front parking lot for some COP.
- Downward Dog + Runner Stretches
- Toy Soldiers
- Grass Grabbers
We then ran back to the back parking lot to retrieve our coupons for Thang 1. For the series of Thangs, I turned on some music – the first song was a techno song as I was inspired by Backflop’s amazing light show on Friday at The Abyss. The play list had a little bit of everything for everyone. Surprisingly, somehow Pelican found a song that he didn’t like and made sure to tell me about it. I believe it was when Hootie and the Blowfish came on – who doesn’t like Hootie?! I redeemed myself apparently when California Love came on though. So, I’ve got that going for me I guess.
Thang 1 – Jack Webb:
Pretty simple. 1 merkin to 4 air presses. Then 2 merkins to 8 air presses. Rinse and repeat increasing merkins by 1 and air presses by 4 all the way to 10 and 40, respectively.
It was cold. And, Thang 2 was heavy arms. And that was intentional as Thang 2 had a lot of arm stuff and I wanted to make sure we were nice and loose. It worked.
Thang 2 – Arm Day Ladder:
I had this written out from a BlackOps WO I ran over at Chapel Lake Park before Plumb Bob, Timeshare and Grinder got ran off by the cops. It included:
- 10x Manmakers
- 15x Coupon Swings
- 20x Merkins
- 30x Dips
- 35x Overhead Presses
- 40x Coupon Squats
So, you get the drift – do the manmakers, then a lap around the large islands in the back parking lot. Then, come back for manmakers and coupon swings. Then another lap. Rinse and repeat all the way down.
Yes, I know we skipped 25x reps. Yes, I know coupon squats aren’t exactly an arm day exercise.
Thang 3 – Lt. Dan
Took me forever to remember the name of this exercise. I kept thinking it was Captain something…it just didn’t sound right. At least I was somewhat close. This is a leg related Jack Webb basically. So, same as Thang 1 on the counting and cadence, but we did squats and jump lunges (each leg was a rep). This always sucks, but the PAX didn’t seem to mind it.
Time was then called and we circled back up at the flag.
Countarama, namearama, announcements and intentions. Upcoming rucks on January 22 and January 30 – the former is the official monthly ruck and the latter is a memorial ruck in honor of Tony Malito’s niece who passed away last year. Also, continue to lift up OJ’s and Whitney’s Ms during their current battles with cancer – the monthly ruck is supporting Hope Scarves for that reason.
Not sure about you, but I always find myself pushing a little harder when I Q. The calorie count is always a little bigger than when I just participate. Today was no exception. If you haven’t tried to lead a Q yet, what’s stopping you?
Always an honor to lead.
Jolly Rancher out!