Last Minute Suck Fest

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WARMUP: Stretchy things
THE THANG: YHC checked WP the preceding afternoon to find out Punch List was downrange and unable to Q. Luckily GORUCK being the unrelenting marketers that they are had just sent me an email with their latest rucksack rain coat (dumbest idea in the history of ideas) and it so happened to include a WOD. So book – Weinke done!

BUY IN: 73 sandbag + ruck squats

NINE ROUNDS – 18 reps each
– Sandbag cleans
– Sandbag sit-ups
– Sandbag Overhead throws
– Sandbag burpee + deadlift
– Sandbag walking lunges
– Sandbag shoulder to shoulder press

CASH OUT: 1 mile heavy ruck sandbag + ruck

We got 4 rounds…or maybe 3…then the mile.
#SMOKED

MARY: Mainframe lead some BROGA
ANNOUNCEMENTS: Good luck Starcourse teams!
COT: Yup

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Pathfinder: Was that a Grey Wolf or a Coyote (or a Mountain Lion)?

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WARMUP:  I’m pretty sure 3 out of 4 of the PAX came in HOT today…so clearly no need to warm up. Headlamps on! Let’s roll!!
THE THANG: Launched from ASC Greenway Horse Barns toward “No Name” trail. Stumbled upon a [probably not] wild horse. Alright… it was a horse (yes, a ginormous horse) just strolling around in the dark looking for snacks (we presumed). Since we had CC ( 🐕 ) with us, we opted to turn back and head out another way. The course was 5 miles-ish+ total. We ran to the top of Cantrell, onto Muscadine to Wagon Loop, up and over the Wagon Loop hill (renamed “Opportunity” because it gives you the opportunity to run up the “beast of a hill” from the swinging bridge to the Canteen) to Blue Star, around the lake to Timberline and back up to the peach orchards and the on to the horse barns.

So, to the title of the workout…While running up timberline we (possibly just me) saw what appeared to be a grey wolf dart across the trail about 20 yds ahead of us (yes, grey wolves apparently don’t live here) or maybe it was a large coyote (more than likely not a mountain lion – they apparently don’t live here either, but…a story for another time). No one was eaten and our pace mysteriously accelerated for the last portion up the hill, so there was that!!

MARY: This is a running Workout – we’re lucky to just survive that!
ANNOUNCEMENTS: Read the newsletter!
COT: Lots to be thankful for and prayers spoken for the “stuff” going on in our lives!

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Running EMOM

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Warmup: (not really a thing today)

Had the PAX Line up behind me for a 14:00 minute running EMOM. We would move Indian-Run style  up to 160 but every minute on the minute we would stop and do :

1 burpee
2 BBS
4 HR Merkins.

We got a little over a mile and at the end we all had done 14 burpees 28 BBS and 56 HR Merkins.

We took a brief break to do some Windmills IC Then began Round 2  (the run back)

Same exercises and rep count as before but one twist. When we got over by the nice new parking lot by the Tega Cay Pediatric Dentistry we changed it from an Indian Run to an Indian Bear Crawl.

We did this for about 4-5 minutes and then switched back to the run.

We finished the 2nd round right around the sign for the Elementary school. Tally was 28 total burpees, 56 BBS, 112 HR Merkins with over 2 miles in running.

Staying in front of the sign by the elementary school with over 10 minutes to go we decided to:

14 LBCs IC
14 Flutters IC
Recovery Lap
14 Merkins IC
28 Low Slow Squats
Recovery Lap

4 Minute EMOM
7 Burpees each minute.

So for those wondering the “Stg. Major Workout in a pure form is :

1 Mile Run
28 Burpees
1 Mile Run
28 Burpees
56 BBS
1 Mile Run
28 Burpees
56 BBS
112 HR Merkins
400 m lap.

I modified todays workout due to the 45 minutes timeframe and because I wanted to try out the running EMOM. It was a crowd pleaser!

Thanks for the opportunity to Lead!

Until Next Time!

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Deathly DORA

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WARMUP:
Mosey towards basketball court parking lot – circle up for IC warmup- SSH, cherry pickers, WMs, Mtn Climbers, up/down dog, shoulder taps.

Dynamic movements – high knees across parking lot, zombie walk across parking lot (similar to a toy soldier with both arms remaining out)

THE THANG:
Deathly DORA:
100 werewolf merkins
200 gravediggers
300 zombie squats

partner monster runs length of bball court and back

After DORA – stretch out with a few minutes of Broga type stretches

Head to picnic tables/wall for random work all performed IC

Derkins x 10
wall sits w/ MNC x 10
wall sits w/ OH claps x 10
Irkins x 10
wall sits w/ toe taps x 10
dips x 10
wall sits w/ seal jack claps x 20
merkins x 10

Mosey to CoT –
sumo squat shuffle down length of parking lot

flutters x 20 (IC)
LBCs x 15 (IC)

line up on curb for merkin/dip (1rep/3rep) rotation traveling about half the length of the parking lot.

Leg Raises x 20 (IC)
Gas Pumpers x 10 (IC – led by Twister)

ANNOUNCEMENTS: Bethel mens shelter feed – Wed Oct12 – sign up and make a difference

Thanks for the opportunity TL.

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Back to basics

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WARMUP: dynamic and static movements
THE THANG: start with 50 of each for first set. Merkins, squats, lbc’s, cdd’s, alternating lunges, flutters. 10 burpees, Followed by lap around parking lot, hold plank for the 6. Repeat but drop reps to 40. We got in 3 rounds. Solid work by all. Proper form was highly encouraged.
MARY:
ANNOUNCEMENTS: read news letter
COT:talked with 2 passerby’s about what we are about. Give it away…

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Hills pay the bills

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WARMUP: nah
THE THANG: Mosey towards Gold Hill, since it was 10/3/22 approx every .25 miles we did 3 Kraken Burpees, 10 Mtn climbers and 22 flutters. When we got to Gold Hill we did sprints every other light pole and looped around far end parking lot and around back of school where we I explained next part.,

Hill repeats, 1st trip:

CDD (10) going up and squats (10) going down hill for first trip (every other pole)

Flutters at top and bottom waiting for 6, plus 20/22 extra

2nd trip: Burpees up (3) and Monkey humpers (10) every third pole

Flutters again, mosey back to COT

MARY: burpees instead
ANNOUNCEMENTS: Bethel mens shelter, pints n padres
COT: had to be there

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Mucho Chesto

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WARMUP: mosey with toy soldiers and karaoke. Then SSH, windmills, mini mucho chesto and Peter Parker’s
THE THANG: 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. Take a lap. Every Minute on the Minute (EMOM): 11 merkins for 10 minutes. Take a lap. 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. End with Airborne’s Hip Exercises
MARY:
ANNOUNCEMENTS: trash pickup moved to 10/8
COT:

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Cone Course and Slow Dirty McDeuce

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WARMUP:
No running – just normal stuff with a little stretching

THE THANG Part 1:
Partner work: Partner 1 does stationary exercise while partner 2 does a moving exercise through cone course.
1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Squats –> backwards lunges
5. Flutters –> High Knees then Butt Kickers
6. Imperial Walkers–> broad jumps
7. Bombjacks —> shuffle

THE THANG Part 2:
Slow Dirty McDeuce – 12x, slow 4 count
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Irkins
– Step lunges
– Weezy Jefferson

Set 4 – Out of time…

Great work, men!

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Leg Day Rucking

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WARMUP: 15 Windmills in cadence and 10 Cherry pickers
THE THANG: 3.25 miles with exercises every .4-.5 miles
Exercises includes squats, push-ups, calf raises, shoulder taps, jump squats, and thrusters.
MARY: Who is Mary?
ANNOUNCEMENTS: Star Course is next week
COT: Prayers for all those effected by Hurricane Ian.

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