Ruck around Kingsley while receiving some TPS report notes and action items collected by @38 while @bandcamp was down range horn blowing.
WARMUP: 10 SSH, 10 slow SSH, 10 fast SSH
THE THANG: James Giberson WOD & The Bert WOD
MARY: ain’t nobody got time for that
ANNOUNCEMENTS: blood drive, upcoming CSAUP
COT: prayers for health and praises for Jesus
At 0515, YHC was the Loan Rucker, so I quickly throw my ruck in the back of the truck and sprinted to catch up with the Sweep the Leg Pax. As I was about to join the group, I headlight came flying by me, Flounder on his bike. I quickly turned around and ran back to AO start.
We started our ruck journey a bit late, but covered 2.0 miles around the Baxter circle and stops at the pool parking lot for sets of merkins and squats. In addition, we had alot of time to discuss our vacations, Flounder’s workout schedule with his M, and 3rd F bible reading Cakeboss discussed with us on the way back to COT.
Great discussion and workout today.
We will converge on Peachland Polkton Elementary at 0630. Hour long beatdown followed by some delicious BBQ at Jon Gs BBQ. Plan is to be in the line waiting around 0800. Coffeteria to follow in the BBQ line. The place will have free beer for those interested and we will coordinate additional breakfast items for those that wish. Oh, and yes, there is a patch. This is definitely the most true definition of a CSAUP. Getting up super early to travel an hour to go get BBQ with a workout before hand.
It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.
WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.
THE THANG: Sprinted out of the parking lot for roughly.25 miles.
Performed the following:
12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC
Sprint another .25
Repeat the exercises reducing the reps by two.
We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.
From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.
Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.
Back at the lot we finished with 6 Taps and 24 HR Merkins.
Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.
With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.
Great Work by everyone as we ended with over 3 miles and lots of Merkins.
I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.
Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.
Prayers for health and guidance.
Until the next time …. Slapshot 👊
Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.
WARMUP:
– mix of SSH, Cherry pickers, Windmills, etc.
THE THANG:
– mosey around WEP, stop at each bench and do a set of 3 exercises: 5x Burpee + 10x BigBoy + 20x MonkeyHumpers. At the end do some Mary until 6 is in.
– mosey to playground, Jack Webb: 1x Merkin + 4x Overhead Clap…all the way to 10/40
– mosey to Pikes parking lot: split PAX in 2 teams. 1 PAX is doing big tire flip to the other team while all remaining PAX do an exercise chosen by the traveler. Repeat until all PAX flipped the tire.
MARY:
– mosey to COT, bring the music and do some pole grinding: Sally with squats, Big Balls with Big Boys and Thunderstruck with Burpees. Runners joined for the last part, mostly topless and sweaty, after they witnessed the Big Balls exercise.
ANNOUNCEMENTS:
– read your newsletter
COT:
– We all learned that grinding has multiple meanings.
WARMUP: little mosey and then SSH, O/H Claps, MNC, MC, Imperial Walker
THE THANG: 6 light poles and treat it like suicides with an exercise at each pole. 1st pole, 10 Wide Arm Merkins, 2. 15 CDD, 3. 20 Merkins. 4. 25 Squats. 5. 30 Monkey Hunpers. 6. 35 Plank Jax.
Mosey to front of Middle School in front of Benches. Two rounds of Jack Webb. 1st round up to 5 & 20 Heels to Heaven / Big Boy Sit-ups. 2nd round up to 5& 20. Merkins/Dips. Return to basketball court for sprints. And end with some Mary.
Welcome FNG Wicked Tuna, EH’d from Colombia, SA. Yes that is South America
Thanks Fogerty for the Q stick. Great to see Beacon back out!!!!
WARMUP: inflated boards and quick instruction
THE THANG: 2.23 miles 58 min from Nivens Creek Landing
MARY:
ANNOUNCEMENTS :
COT: on the water floating
We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck
It was a sweat fest and the merkins with the ruck on received the most complaints.
We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.
I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.
Stay hydrated brothers!!