4 PAX including a first-timer @ Valley Forge, Winklevoss, showed up for the pre-ruck which consisted of a 4 mile recon mission and a few sets of bleachers and stairs.
The workout began at 630 sharp – with a warmup and mosey to the parking deck at Phoenixville Hospital for a little Ice Ice Baby pain fest. The workout Q’d by SFx and Boyant was part move and part thang.
Move 1 – choosing your baby (cinder block) and holding her real tight. We moved from the lowest level of the deck to the top level (which was full of black ice) and did every stairway we stumbled upon from top to bottom.
Thang 1 – Jack Webbs (merkin / air press routine to 9 or 10 and Dr. W (8 step ab routine to 8 or 9). Flat out brutal.
Move 2 – we walked our babies back down the deck and did ascending squat jumps at each light pole (210 total)
Mosey back to Reeves Park for mary, sudden change (burpees), and COT.
COT messages –
- Discussion of love and prioritization of one’s loving intent – thank you Flipper for the impromptu sharing
- Royalty Race (see F3 lexicon) – the challenge we all face in managing our King (physical training), Queen (diet / what we put in our body), and Jester (what get’s in the way when things get tough); if you want to learn more on King/Queen – CSPAN’s podcast on 2/8 had some good discussion, one item that stood out to me – Your king can’t trump your queen …