A Girlfriend, Queen and a Hill Walk Into a Bootcamp…

AO: The Widowmaker

When: 03/27/2021

QIC: Ha-ha

PAX (21): Birdie, Lefty, Catfish, Hot Sauce, Zohan, Dosido, El Caballo, Sprocket, Funyun, Cox, Emu, Pitstop, FNG Hubba Bubba, NRA, First Rule, YouTube, Skippy, Ball Boy, Nacho Libre, Pumba, Ha-ha


It was time. Some had only heard of them in whispered conversations. So weren’t even sure what they were. Yes, the girls are back in town.

Not that they left but they have been in limited distribution during the last year. So after a clean and repair recently they wanted to come out and meet the new guys. The Girlfriends (capital T capital G) live in the Ha-ha mobile. Kinda like the Batmobile but bigger and slower. 700 lbs of The Girlfriends. So I set up a play date.


Now one does not simply approach The Girlfriends and grab hold. It takes some warming up. As 0700 rolled around YHC gave the disclaimer and we mosied out on the loop road toward The Widowmaker. We stopped at the top, waved… and moved on to the back soccer parking lot  and circled up for:

  • SSH
  • Weed Pickers
  • Imperial Walkers

All In Cadence of course!

A quick count off determined that we had 19. Perfect since I have 19 girls in the truck.

The Thang:

We mosied to the other end of the parking lot where the Ha-ha mobile was parked. We paired up for:

Musical Dora

But wait! Now we had 20 PAX? They are multiplying! That gave everyone their own Girlfriend except for one pair. Mostly COVID compliant.

For the thing, YHC has a Queen playlist. PAX 1 runs the loop while the other performs the exercise for that song. When PAX 1 returns, PAX 2 runs the loop. Keep up the flap-jack until the song is over. New song, new exercise. Simple.

An upper body heavy workout was planned for the PAX today. Beach weather is coming!

We Will Rock You 2:02 Burpees w/ bag
We are the Champions 2:59 Overhead Press
Killer Queen 2:59 Skull Crusher
Crazy Little Thing Called Love 2:43 Curls
Another One Bits The Dust 3:35 Wonder Bra
Bicycle Race 3:02 Squats
Fat Bottomed Girls 4:15 Flutter (bag 6 inches)
Under Pressure 4:04 Curls
Somebody To Love 4:55 Chop Wood
Don’t Stop Me Now 3:29 Squats
Keep Yourself Alive 3:46 Bent Row
Bohemian Rhapsody 5:54 Merkins

After the dulcet tones of Bohemian Rhapsody faded away we still had some time to work with so…

The Widowmaker

Mosey to the top of the Widowmaker! Run to the bottom and back to the top stopping at the man hole cover going and coming to perform 10 merkins. Once at the top, run down backwards to meet the 6 and bring him up.


  •  American Hammers
  • LBCs
  • 6 inch Bounce left, center, right


FNG named. Welcome Joe Brammer now known as Hubba Bubba!

Mini-Convergence at The Norseman on Tuesday! 0500 pre-run. 0530 beatdown.

Cross Ruck 4-2-2021 Good Friday morning. 0500 at Alpharetta Methodist parking lot 59 North Main Street, Alpharetta.

Region Shirt order open on Mudgear  Here

Praise that the surgery for Zima’s M went well

Passover and Easter this week. Are you accelerating your third F?

Naked-Man Moleskin:

It is always a pleasure to lead the men of Alpha! Watching guys fitness improve week after week as we accelerate our First F (Fitness).

Seek ways this week to serve others. This is a Holy Week for many. Reach outside of yourself and lift other up.

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