Windjammer Triathlon

AO: Windjammer

When: 12/16/2022

QIC: Irene

PAX (12): Brutus, Caroline, Cookie, Deep dish, Dipstick, DirtyMO, False Start, Maytag AI, Nair, uga, Walkie Talkie


YHC was inspired by the different workout venues around the Windjammer and it reminded me of a triathlon (I don’t know why – my brain is weird). The following is the result. Thanks to all who participated.


After a brief introduction, exercise disclaimer, and legal disclaimer, we were off to our warm-up to get the blood pumping and fend off the chilly weather.

Warm-Up: Mosey to the Lake
     Imperial Walkers
     Copperhead Squats
     Arm Circles/COVIDS

The Thang:

The Swim @ the Boat Launch
Mosey to Boat Launch

  • YHC’s 1st Triathalon was at the beach, so naturally there were waves. Pax started our triathlon by running through the Merkin Waves (10 rounds). We had some hiccups getting the rhythm down, but we eventually worked our way into form.
  • One of the hardest parts of the swim is maintaining form, so we practiced:
    30 ct Superman’s followed by 10 Merkins
    (3 rounds)
  • Not everyone can swim freesytle the whole distance – YHC definitely can’t – so we took a Breaststroke Break: 25 Jump Squats (OYO)
  • Back to freestyle, so get those feet moving: Flutterkicks 25 4-count
  • Finishing the swim, we needed to get out of the water: Bear Crawl to the Gate

Cycling @ the Sports Park:
Mosey to Sports Park

Transitions are one of the most important parts of a triathlon, so we practiced with everyone’s favorite exercise: 10 Burpees

  • Now it’s time to get on the bike. First, get seated: Wall Sit w/ coupon pass. Pax lined up against the basketball wall and passed a coupon back and forth down the line for 3 rounds.
  • Once we were on the bike it was time to go for the ride up and down the hill, so YHC called a Dora: first partner runs the hill while the second partner performs AMRAP exercises:
    • Feel the Burn: Lunges
    • On that bike! Freddie Mercury
    • Aero Position: Diamond Merkins/Low Plank

Run the Dam:
Mosey to the Outfield

Transitions are one of the most important parts of a triathlon, so we practiced with everyone’s favorite exercise: 10 Burpees

Finally, we reached the last section of the race: The Run. Time to lace up our shoes, stretch out our legs, and hit those hills:

  • Shoe Change: 20a Elbows to Knees
  • Loosen Up: 20 4-ct Imp. Squat Walkers
  • Last Hill: Run the Dam x2

Mosey to the Flag for Mary.

  • Dolly
  • Gas Pumper
  • LBC
  • Box Cutter
  • Fire Hydrants


Announcements for 2nd F lunch today (maybe-maybe not) and next Tuesday’s F3 Christmas Party (7:30 – 9 at Loyal Q on Old Milton Parkway). Check the slack for details.

Naked-Man Moleskin:

Cookie shared a TNT and encouraged everyone to “Do Hard Shit” to avoid becoming comfortable with modern life’s conveniences and finding problems that really aren’t problems at all.

Thank you all for coming out and for the positive feedback. It was an honor to lead.

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