WARMUP: Nah
THE THANG: 3+ miles with many stops for 11 reps
MARY: Round the horn
ANNOUNCEMENTS: Forged fathers, Newsletter
COT: Of course
AMRAP
CIRCUIT
DORA
LOTS OF HILLS – running
8 men showed up to <#C07HZGPBD9D> this AM for 3.6 miles of ruck and some lessons on where to buy grass fed beef and creatine. Great fun and sweat was shared by these awesome PAX, <@U686LEPLH> <@U0277A4AZC3> <@U19FA0Q8Z> <@U01E9QD5QQK> <@U08N41FCN0Z> <@U035XDY7ABC> and McHale (admins please approve his slack invite)
Thanks for the opportunity to lead <@U05TY21AC2X>
– I’d recommend checking out this workout site if you haven’t been.
Also, we have a team established for anyone looking to do the Novant Charlotte 1/2 marathon ruck.
https://runsignup.com/RaceGroups/17795/Groups/1841082
Team Ruckus
Password Hope
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s
Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back
MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know
Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.
Various counts from 10-20
Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers
Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers
Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers
Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers
WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north
WARMUP: side straddle hop, imperial walker, cherry picker, windmill
THE THANG:
Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.
Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat
MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump
Ended up doing two rounds of beat the deck with modifications on the 2nd in the save time
7
MARY: didn’t have the time
ANNOUNCEMENTS: decibel hosted event, bethels, stuff the bus, highway cleanup
COT: prayers and praises
WARMUP:
20 SSH
10 wind mill
10 imperial Walker
10 cherry picker
Other stretching
THE THANG:
4 corners
5 reps per corner
Burpee’s, big boy sit-ups, Carolina dry dock, lunges
Ladder on the basketball courts
1-6 pushups down
6-1 LBCs back
MARY:
Various an exercises
ANNOUNCEMENTS:
See newsletter
COT:
Prayer for families and work
WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.
COT: Done and Done
WARMUP: the usual suspects
THE THANG: Jack Webb’s at the benches with step ups and Bulgarian split squats (4rounds) and then at the playground with merkins and pull-ups (7 rounds)
So as Rainmaker asked during the workout I started my story or testimonial with sharing about my childhood. I grew up with a single mother only child and although I went to Christian schools thanks to my mom, as I got older I started living a double life and got involved with the wrong people and wrong activities, but all the while I still went to church, had a job was going to college doing all those things yet living for myself, letting my jesters have their way and not taking care of myself.
However! God still had a plan for me! and as I got older, even though I got into some trouble, he looked out for me. I found myself with a career at a company that I was able to grow with and learned a lot, and at a certain point got sick of trying to do it all on my own and gave my life back to the Lord…and His infinite grace He blessed us with kids and a career, a business in a new community, of course a great brotherhood with F3 and many other blessings!!
so even though I failed and I continue to fail, God still redeems and uses the broken and I’m a testimony to that. We finished with a discussion on dying to the flesh daily, repentance and how to live third!
MARY: none
ANNOUNCEMENTS: read newsletter
COT: had to dip early so wasn’t there for that!