WARMUP: overslept so no time
THE THANG: ruck out to #theOFFICE for some pullups and stumbled across a bunch of booze that looked to have throw from behind EarthFare. Silly boys
MARY: did you know? That your baby boy will someday walk on water?
ANNOUNCEMENTS: canola run
COT: had to be there
WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks
THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check
1 person in people chair
1 person doing exercise (below)
1 person running the balcony
Rotate when person running balcony gets back.
Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys
Out of time – head back toward COT
MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)
Great work men!
WARMUP: Stretches
THE THANG: covered a lot of ground and did a lot of exercises
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: running
THE THANG: more running
MARY: even more running
ANNOUNCEMENTS: @poppins new business venture
COT:
WARMUP: Moroccan night clubs, low slow squats, windmills, merkins, 400 m mosey, more Moroccan night clubs
THE THANG:
Besides our rucks with +-35# each, we had about 600# of combined weight of different sizes and types of sandbags, 4×60# sandbag, 2×40# sandbag, 1×45# Jerry can, 1×60# med ball, 1×80# mes ball… we set them up in a circle and in a rotating way, with rucks on, we performed the following:
3 reps of the sandbag bear complex, complete one cycle for one rep:
power clean to chest,
front squat,
push jerk to back rack,
Back squat,
Push jerk to front rack then ground
If no sandbag available do med ball over the shoulder toss x3
Rotate to next sandbag, med ball, to try different weights and types of sandbags.
After all 7 pax completed one rotation of bags, ruck 400 meters.
In a rotating way, farmer carry sandbags and Jerry can for 50 yards, no SB or JC available near carry a med ball.
After all 7 pax completed one rotation of bags, ruck 400 meters.
We had enough time to do another rotation of the sandbag bear complex with 2 reps each.
After all 7 pax completed one rotation of bags, ruck 200 meters.
It was a though workout but all 7 pax put their best effort.
MARY: 6am
ANNOUNCEMENTS: cannoli run, convergence for Kenya
COT: stays in COT
🎄Tinsel, out
WARMUP: some mosey. SSH, hillbillies, LSSq
THE THANG: run to a cart corral and 4 rounds of
25 pull ups
25 merkins
25 BBSU
25 flutter (DC)
lap around the lot
run to the shelter at the church (got two rounds find done)
25 leg lifts
25 derkins
24 step up (SC)
25 LBC
lap around the little island
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: A quick broga-y stretch and mosey through the parking lot w/ some high knees and karaoke.
THE THANG: Picked up cinderblocks and started at the top of the hill adjacent to the JROTC building… 10 reps of each exercise w/ block:
– swings,
– overhead press,
– overhead tricep extension,
– curls,
– upright row,
– merkins,
– lunge w/ core twist,
– squats,
– calf raises
Mosey to bottom of hill and repeat with 1 less rep before heading to next location. 10-9-8…1
The PAX made it to the bottom of the hill near SCES bus loop playground and back to the top of the hill near NFHS bus loop entrance before returning to the starting location adjacent to the JROTC building and returning the blocks.
Mosey back to COT for some additional broga-y stretching.
ANNOUNCEMENTS: Cannoli Run tomorrow, read your newsletter
COT: Show to know!
WARMUP:
The Q was told today started at 5:16, so he arrived just in time…
SSH, Moroccan Nightclubs, Windmill, Imperial Walker, Hillbilly Walker
THE THANG:
Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.
The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press
Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers
MARY: One minute of LBC to get to 6:00
ANNOUNCEMENTS:
For the love of God, run in the Cannoli Run if you can!
Aug 11-13 plan for retreat to save lives
WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms
mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog
11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle
Then Airborne hip flexors followed by a few minutes of Mary