School’s Not Out
AO: School Of Rock
When: 2025-03-03
QIC: Stroller
PAX (3): lumbergh, Stroller, Sweep3r
Preamble:
On a cold, no-school, post-hillseeker morning, who would join YHC at School of Rock? Sweeper and lumbergh were up to the task today. YHC enjoyed last week's Rubicon Q so much, it only made sense to repeat it here at School of Rock.Warm-O-Rama:
lumbergh and I did some static stretches while Sweep3r did the important work of getting tunes set up. Then we carried our cinders to the track.The Thang:
Basically a repeat of last week's Q at the Rubicon: Our first routine was inspired by the GoRuck Sand WOD for September 5 2023.- Farmer Carry down the straightaway to the brick thing and back, approx 200m
- Then, 5 rounds:
- 20 goblet squats
- 5 Devil's Press (burpee into curl+press)
- 20 spider crunch (like a crunchy frog, but start from a full supine position)
- 20 lateral hops (single)
- Farmer Carry again
- The ability to move quickly, often while carrying weight is a key to surviving danger.
- This workout will teach you just that. It will improve your regular rucking, and your ability to quickly move with heavier loads faster
- forward extended carry to a strategically placed trash can and back. Use your core and don't hurt your back
- 15 overhead press
- 15 bent-over rows
- 15 reverse lunges (Alpha)
- 15 dancing bears (Alpha)
COT:
- Praise for everyone surviving hillseeker and inspired to keep working toward their next goal
- Praise for Sweep3r's dad back home and cousin now out of ICU in rehab
- Fun discussion on youth sports