Posted on by Brett Kennedy

Work Stations

AO: Purple Cow -5/13/19

Conditions: 50 degrees and perfect

PAX: Black Widow, Boone’s Farm, Leatherneck, Offshore, Penny Loafers, Umbrella

QIC: Leatherneck

INTRO

Today’s workout was a rotating “station” workout that included ruckplates, rucksacks, dumbbells and, as usual, PAX bodyweight.  YHC had a little fun creating cards for each station detailing the exercise and number of reps (noted as R#) on Sunday night (pic included).

Disclaimer.  Warmorama…short – quick mosey, SSH (10), Merking (10 – 4ct), BAC/RBAC (each 10 OYO).

THANG

9 Stations (rotating from one station to the next) – 25 min AMRAP.  Stations/exercises were as follows:

    1. 20lb rucksack merkins (R10)
    2. Flutterkicks (R30)
    3. 30lb ruckplate (or 20lb dumbbell) shoulder raises – lift from waist to all the way overhead (R10)
    4. 30lb rucksack American hammers (R10)
    5. 20lb ruckplate (x2 – total of 40lb – one in each hand) walking lunges (R10)
    6. 8-count bobybuilders (R10) – CROWD FAVORITE #1
    7. 30lb ruckplate standing overhead tricep extensions (R15)
    8. Merkins with 20lb (or 15lb) dumbbell (x2 – one for each had) row.  Do a merkin, row with left arm, row with right arm is 1 rep (R10) – CROWD FAVORITE #2
    9. 30lb ruckplate standing bicep curls (R15)

Quick clean up of the gear straight into an approximate 1 mile Indian Run.  Started at BMS AO staging area – run down BHS parking lots to end, U-turn and all the way back.  3 mins left.  Audible to bottom of AO entrance.  Sprint up and down the hill entrance (x 3).  Time.

COT

Great work by the PAX today.  The ability to do the AMRAP workout with various coupons was the combined effort of the PAX.  Ruckplates provided by YHC, Umbrella and Penny Loafers.  Rucksacks provided by YHC and Offshore (more were brought).  Dumbbells provided by YHC and Boone’s Farm.  Workouts using various equipment can be created/performed with a little preparation and teamwork.

Prayer requests:

    1. Boone’s Farm – upcoming MRI (part of the 4-month cycle)
    2. Penny Loafers’ M
    3. Ludwig’s M

Finally, as Umbrella appropriately stated (won’t repeat his words), PurpleCow PAX need some work on their fist bumps.

SF,

Leatherneck