Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.
Very delayed in writing this but since Band Camp finally came to a ruck workout and keeps ‘reminding’ me about it, I’ll try to remember what we did.
Ruck up and grab sandbags and head over to small field for some sandbag relays. Grab everything and head over to base of heart attack hill. Partner up and split taking sandbags up the hill. Drop the sandbags at the top and head back down. This trip up no straps. Suitcase, fireman, overhead, however you want to carry your ruck up the hill. Almost lost Tinsel to hills namesake bit his BP finally came down. Link the sandbags together for team weight. Everyone rotated on and off to help carry the weight most of the way back to COT. Times almost up so break apart the sandbags and huff it back for COT. Thanks for the Q opportunity Divac! And I promise next year when Band Camp returns the back blast will be prompt.
WARMUP: mosey
THE THANG: 30 burpees every half mile or so
MARY: keep that core tight on them burpees or you will hurt your lower back. Message brought to you by @BONES
ANNOUNCEMENTS: read the newsletter
COT: prayers for marriages, those that are traveling, and patience with our kids. Make today intentional with how you want to leave your legacy.
17 enjoyed my Q at the yard on Saturday Oct 22.
We stretched a bit at the beginning and then moseyed to start a Thang from a weinke I had done at the Yard three years ago.
Paired up
We ran to the back driveway and at each light pole was an assignment. Each pole had one letter of THEYARD, except for the excitement that the letters were out of order. You had to Jog to find the next letter. Lots of grumble.
T
Donkey kicks (10)
Merkins (10)
E
LBC (25)
Dying Cockroaches (25)
Y
Mountain climbers (25)
Grave diggers (20)
H
SSH (25)
Burpees (5)
R
Box cutters (15)
Burpees ( 5…yes more burpees)
D
Bobby Hurley’s (10)
Hello Dolly’s (20)
A
Squats (30)
Lunges (15 ea)
Overall I would say it was a big hit and everyone loved my Q. I’m sure I’ll be asked to Q again in the near future.
Disclaimed and started to mosey when more cars were pulling in so stayed close to CoT while everyone got parked…
WARMUP: Jog around CoT lot and circle up near stop sign near ROTC building
Goofballs, broga doggy stuff, merkins, mountain climbers, OH claps, windmills (IC)
THE THANG:
5 pullups, 10 merkins, 15 squats – SSH for the 6. Run down hill to lower stop sign and back to pullup bars
repeat x 5 rounds
Grab a block and circle up in street near ROTC building –
10 swings, 10 curls, 10 OH presses, 10 bent over rows (IC) then bear crawl to stop sign near CoT and jog back. high knees for the 6
repeat x 3 rounds
rifle carry block down hill to stop sign – murder bunny back to ROTC building
MARY: about 6 flutters
ANNOUNCEMENTS: lots of fundraisers. Time of giving – find something important to you and make an impact
COT: job searches and families
Thanks for opportunity Kaiser
After double booking a few weeks back… River Rat was able to get me back on the schedule to continue Rucktober into November… Ruckvember? The truck was loaded down with coupons, and we showed up on time. Check, check.
Now it’s time to work. We grabbed a few sandbags and one Jerry can and headed off into the gloom.
Iteration 1
Carry Coupon/Ruck up and down bleachers
10 Ruck Merkins
Switch Coupons, Rinse and Repeat
Ruck Lunges
Ruck around the track
Repeat with Squats, Coupon OH Press
Ruck another lap
Iteration 2
Coupon/Ruck CMIYC
There were three of us – so an improvisation was made. Drop rucks.
Pax 1 farmer carries two rucks, two other pax drop for 5 burpees. Up and sprint to Pax 1, swap position. Repeat for a lap. (Sprocket is faster than he looks, by the way!).
Grab two sandbags, no rucks. Pax 1/2 move forward while Pax 3 does 10 bomb jacks. Catch up/swap. Repeat for a lap.
Grabs rucks and sandbags. Pax 1/2 move forward with both while Pax 3 does 3 8-count body builders with ruck. Catch up/swap. Repeat for a lap.
Time was nearing expiration – so we headed back to COT.
Ended with 5 Ruck American Hammers IC.
Announcements
Thanksgiving convergences for both The Fort and The Rock. The Rock’s will take place at the JOC at 0630. Something mean and green and with casseroles… 🤷🏻♂️
Donut dash this weekend for The Rock
The Fort is having another blood drive on 11/17. Hit up 3D if interested. #freedtobleed
COT
Heavy prayers lifted up today. Pray the Lord’s will be done and the Kingdom of God can prevail in all of our lives.
FNG of the year is turning another year older. So like 25. He’s gonna Q a BeaKdown and there might be a special bday present for this HIM. Show to know!!!
Cohiba: Does Tomahawk Test mean you didn’t have a Q signed up???
Tomahawk Test
Series of exercises for time AMRAP. we track your reps on a sheet to see how you are progressing over time.
WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups
2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers
3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins
Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.
Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.
WARMUP: layout the route backwards that what we done before
THE THANG: run to the schools, then Nims Valley, the back side of White Grove. Some ran 4.5, some ran over 5mi.
ANNOUNCEMENTS: Bethel, Shooting, Foundraisers
COT:prayers and prayces for families, specially kids.