Cold and Heavy Monday Morning

When: 11/27/17


The Pax:  Milton, Speedwalker, Thriller, Moped (RESPECT), Thunderbird, Dizzy, Ginger, Foxy, Spirit Fingers, Swan (RESPECT), Squatter, Knobby, CDC (QIC)


Conditions:  36 degrees F, N 4 MPH


The Thang





Little Arm Circles x 10 Frontward 4CT IC, x 10 Backward 4CT IC

Forward Claps x 10 4CT IC

Squats x 10 4CT IC

Mountain Climbers x 10 4CT IC


Partner AMRAP (2 minutes each Station)

Station 1:        Sandbag Shouldering

Station 2:       Cinder Block Bicep Curls

Station 3:       Cinderblock Overhead Hold

Station 4:       KB Goblet Squats

Station 5:       KB Swings

Station 6:       KB Goblet Lunge

Station 7:       Upright Rows

Station 8:       Hand-release Merkins

Station 9:       Plank

Station 10:    8 count Man-Makers


* Partner A performs exercise while Partner B takes 1 lap around Hoppa’s Yard. Flapjack.


Mosey to Hoppa’s Yard


*PAX divides into 2 teams and each carries 3 coupons.



As a team, move coupons from launch point to target point, across Hoppa’s Yard. Only one team member can carry a coupon at a time, and must lunge. The team members not carrying a coupon must bear crawl. Team members may trade of carrying a coupon at any time, but all members must carry at some point. Run back to start point. Rinse and repeat until all coupons moved.

*Unfortunately, we ran out of time for Mission #2.  Maybe a Saturday workout?


BOM: Knobby



4 ruckers decided to Choose The Harder Thing today and resist flatbacking it for a nice, ruck-friendly work-out. (It also selfishly served as a Pathfinder Ruck WOD for YHC after a lonely, early morning, 4 mile Pre-WOD ruck. Now that I’m 16 WODs and 57 miles in, I’m starting to get used to the heavier weight…not really.) Mumblechatter was high, which is probably why some teams did not complete all stations during the AMRAP (I assume they were talking when the very obvious 7 x boxing bell went off every 2 minutes.) We did have a request for an audible that ruckers run ½ lap during the AMRAP, which to be honest, made a lot of sense. It allowed the ruckers more time for reps, and decrease the burden of reps from the non-rucking partner. Hopefully, everyone had a great time and will have some memory-provoking DOMS of the fun in 24-72 hours.

PS: There was a flag again at Scrooge today.   Unfortunately, it was the Southpaw flag. Word on the street is that Bobby B has hijacked the Scrooge flag and is holding it ransom.

Bobby B, I hope you’re reading this. If you’re looking for ransom, I can tell you I don’t have money but what I do have are a very particular set of skills. Skills I have acquired over a very long career. Skills that make me a nightmare for people like you. If you bring the Scrooge flag back now, that will be the end of it. I will not look for you, I will not pursue you, but if you don’t, I will look for you, I will find you and I will k—…..okay, that started to get a little intense.



  • December 8th, TKA: F3 Florence Christmas Party. You don’t want to miss this! Awards will be given! Brats will be provided!

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