Running from COVID-19

AO: The Widowmaker

When: 03/21/2020

QIC: Ha-ha

PAX (10): Pumba, Delta, Dosido, Pinkie, Birdie, Ballboy, Nacho Libre, Zohan, White Claw, Ha-ha


We live in crazy times but it is almost like the new normal is becoming… well,  normal. Social distancing and no fist bumps or high fives. No shared coupons. All of these measures make for a “back to basics” workout.


After disclaimer we mosied to the top size of the parking lot while several PAX continued to roll in.


  • SSH
  • Weed Pickers
  • Windmill
  • Imperial Walkers


The Thang:

Turn the Rabbits loose

Today we would let the rabbits loose! I told the PAX that this morning you can turn on the speed. I gave a turn around spot and told the PAX to run as fast as they like to that spot and turn around and run back to the six where we would collect. The first spot for the rabbits was to run around the ring road to the trail tunnel underpass and turn and run back to the six. We all collected next to the parking lot just past The Widowmaker.

Dora Catch Me If You Can

We paired off and set up for a Dora 1-2-3. This time 100 Merkins, 200, Squats, 300 LBCs between the partners. These would be done in sets of 10, 20 and 30. As PAX 1 does his reps, PAX 2 of the pair runs backwards. When PAX 1 gets done he runs forward and catches the backward running PAX and swap. PAX 2 does his reps while PAX 1 runs backwards. Continue on until completing 100, 200 and 300 reps.

We collected as we finished for some Mary and Mike Tysons while the last pair finished.

Rabbits Part 2

Rabbits were turned loose again to run down the trail to the columns at the back entrance to the trail system and then turn around for the 6. From there we took the trail to the tennis courts where everyone had their own bench.

Bench Work

  • Dips IC x2
  • Step Ups IC x2
  • Derkins 20 OYO
  • Squats 20 with lightly touching the bench on every down motion

Mosied on to the parking lot where we set up for:

Elevens on the Hill

Started with 10 Merkins at the bottom and Lunges Alpha count at the top

We almost finished this when time was running short.

Rabbits on the Loose Part 3

Told the rabbits to head for the columns at the parking lot on the other side of the baseball fields. Collected the 6 just past the concession stand. Turned the rabbits loose again to run the top parking lot out to the street and back to the flag while the slower bunnies took the lower parking lot to all circle up together but at a safe distance.


Prayers for those on the front line of COVID-19. Those who are sick, those who are scared, those who are vulnerable and those who are in financial difficulty due to the virus. Those at home due to work from home and home school.

Keep an eye out on Slack for any changes in AO operations in the Alpha.

Naked-Man Moleskin:

Always good to be with the accelerating men of the Alpha!

Keep your eyes open for the good around you. We may be out of our “normal” routine but God is still God and we are still his people! Took to your left and right to see who you can help.

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