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.
PAX:
- Pelican
- F-Stop
- Gisele
- Cratchit
- Tidwell
- Big Bird
- Hushpuppy
- Backflop
- 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.
COP:
- SSH
- Downward Dog + Runner Stretches
- Toy Soldiers
- Grass Grabbers
- Hillbillies
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.
COT:
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!
