Grind alpha count…it’s not what you think.
AO: Gladiator
When: 2023-11-09
QIC: Speedo
PAX (12): Cheneral, Darkside, DREAMER, Hitchcock, Macbeth, Mater, RaspberryPi, Spandex, Speedo, vertigo, Zohan, Brownie
Preamble:
One of the last warm mornings of the year so let's go. Vertigo was there since the temps were between 51 and 56 degrees on an odd-numbered day in an odd-numbered month in an odd-numbered year. A little sprinkles to start but it didn't stop the guys from posting and working hard.Warm-O-Rama:
Ran to the top of the hill and warmed upThe Thang:
Instructed pax that we’d be doing a set of exercises that spell out the word GRIND. Escalating reps from 10-50 and different MOT during the transitions. Pax were instructed to do the previous station’s exercise while waiting for the six. Here’s what we did:- Groiners x10 then lunge walk 20x alpha and run to where the path turns at Holcomb Bridge. This is where the pre-requested head lamps came in handy.
- Ranger Merkins x20 then side lunge 20x alpha and run about halfway to the library. Lots of mumblechatter about who was looking at who's rear ends during the side lunges.
- Imperial Walkers x30 alpha then reverse lunge 15x alpha and run to the library. We taught Vertigo how to count.
- Nolan Ryans x40 alpha then broad jump 20x and run to the intersection on Fouts. We reminded Mater what alpha count means.
- Diamond merkins x50. Gazelles Bernie toward the park entrance then turn around and run regular when the six caught up.
- Gorilla humpers x50 then bunny hops x40 and run to the first speed bump.
- Reverse LBCs x40 then inch worm x10 and run to the pavilion
- Imperial squat walkers alpha x30 then run to the corner and bear crawl to the first pitch
- No surrenders x20 then run to the center of the other pitch
- Double merkin burpees x10