Very Rucky

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The usual running was almost hijacked by ruckers this week. Tclaps to the speedy Sir Toppam Peach stand, bass, Fogerty, corruption, for keeping us a running AO.

We ran, we rucked, we fellowshipped, we prayed for a reflective Holy Week.

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AKA Birthday

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WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH
THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the top and Flutter Press at the storage building. Second set of 7’s was curls at the storage building and dips at the bottom of the hill. Finished up with some Murph prep, sets of 10CDD (No pull up bars), 20 Merkins and 30 squats, followed by a run behind the football locker room. Got almost 3 rounds in before it was time to head to COT
MARY: A round of flutters while the 6 rolled back
ANNOUNCEMENTS: Cannoli Run, Sweaty Barry(?)
COT: 5th core principle

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10-20-30 for Bass’s Bday

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WARMUP: Mosey then SSH (57 times for Bass’s bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers.
THE THANG: Started off on benches – 2 sets, 10 each – step ups, inclined merkins, and dips. Mosey to wall – wall sits while bear crawling 2. Mosey to light poles where we did 10-20-30 of each exercise utilizing 3 light poles with runs between. Exercises were lunges, Carolina dry dock, squats, LBCs. Hit the wall again for more walls sits and bear crawls and then mosey back to Mary.
MARY: Gas pumper, American hammers, peter pointers, Freddy mercury, box cutters, and superman’s.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and praises

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Rosie does the dishes

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WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

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? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

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Dawn Patrol

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WARMUP: None
THE THANG: we rocked, and I made the packs to several exercises at at least two stops. They grumbled.
MARY: None
ANNOUNCEMENTS: Cannoli Run
COT: We prayed and I do not recall the specific intentions

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Over the Hill and through the woods…twice

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WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times

MARY:
ANNOUNCEMENTS:
COT:

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We talkin bout Snatches or Snatches?

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Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins

Buy out: 15 thrusters, 15 merkins, 15 swings

MARY: flutters, box cutters, dying cockroach and LBCs.

ANNOUNCEMENTS: read your newsletter!

COT: stays in COT

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Long duck walked into a bar and it hurt

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WARMUP:
Windmill
SSH
Merkins
Moroccan nightclub
High knees
But kickers
Side shuffle

THE THANG:
Mosey over to the playground
3 rounds of 7 reps
Swinging merkin
Squats
Pull ups

Run lap around the track
Bear crawl length of turf field inside the track
Move over to the far playground

3 rounds of 7 reps
Incline merkin
LBCs
Lunges

Move to bball court for suicides, yes it is plural because we did it twice.

Move back to playground and repeat the exercises

Run a lap
Crab walk across turf
Move over to first playground
Repeat exercises we started with

MARY:
Not much time so we did a few stretches
ANNOUNCEMENTS:
COT:

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SlowBurn with a Kick in the A….

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WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree

THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk

Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:

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