The 700 Club Returns

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This morning we reminisced on an oldie but goodie brought to us by Cheddah two short years ago. The fabled 700 Club isn’t what you think it is, and golly it hurts.

The PAX showed up one by one and two by two as YHC greeted each. The question of the morning was: have you done a GORUCK event? If so, what events? For the two with the least experience, today they learned a few things. Two Ferns and Dinghy were chosen as the Team Leader (TL) and Assistant Team Leader (ATL).

We rucked/shuffled to our destination in the Home Depot lot, and the weinke was laid out. The TL and ATL were to lead the PAX in completing 7 exercises at 100 repetitions each, in any manner they pleased. If counts were mixed up or time ran out before finishing, a penalty was due.

The seven movements were:

Hand Release Ruck Merkins

Ruck Squats

Ruck Curls

Ruck Swings

4-Count Flutters w/Press

Big Boy Sit Ups

Overhead Ruck Press

Two Ferns and Dinghy got us to working, and somehow we had finished 100 squats before doing half of the other movements. The veterans jumped in to help the TL and ATL get better, and it was a solid showing of how a team can execute a goal during a GORUCK event. We finished all except for 25 Flutters and 40 Hand Release Merkins before time ran out.

As a result of the lack of completion, strap privileges for the rucks were taken away for the ruck back to COT. At about the halfway point the rucks were to be held overhead. That wasn’t pleasant.

 

In all, the PAX did work and everybody learned a thing or two about leading a team. Solid work, men.

 

Punch List out.

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OTB #1 with Rucks & Sand bags

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Physically, we put in the work. Due to the suck we endured together, like hearing each other struggle through the sand bag evolutions, and other things you can read about below, there is a little bit tighter of a bond. Hard stuff builds the bond and on this Thursday morning, it was time to build.

After the planning committee did their work, we rolled into the AO with the following 60min throwdown:

Rucks consisting of the standard weight
60lb & 80lb sand bags

1mi run (slick)

To the field which was about 55yds, side to side:
MAN-MAKER BRUTALITY:
It didn’t take long but this is where we realized this would be no mailed-in workout.
With rucks on, grab a sand bag. Throw the sand bag several times until you get about 5-7yds out (about 2 throws) then do a man-maker with your sand bag (mind you, you’re ruck is still on your back). As you stopped to do your man-makers, you added 1 more every time.

25 Flutters w/ Ruck Press I/C

For the return trip, it’d be a sand bag toss (with your ruck on) then when you get overtop the bag, execute (1) 8ct Body Builder.

Run across the field and back (slick)

25 Flutters w/ Ruck Press I/C

Ruck on – bear crawl to the other end however this time, you’re dragging the sand bag, too.

25 Flutters w/ Ruck Press I/C

Ruck on – crawl bear back to the other end, however this time, you’re pulling the sand bag, too.

Run across the field and back (slick)

Finish with a 1mi run (slick)

It was challenging but it was necessary.

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Dead Hang at The Ranch

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0510 – no PAX present
0515 – 5 PAX ready to go

Disclaimer
Short Mosey

Warm Up
– Merkins
– Peter Parkers

Short Mosey
– 25 burpees in cadence
– some yoga

Move to playground
– called up & down on pull-ups

Move to Square of Pavement
The Thang:
– 25 Bomb Jacks & Bear Crawl to other side
– 25 Jump Squats & Crawl Bear to other side
– 25 more Jump Squats & Bear Crawl
– 75ish calf raises (in cadence to 38) & crawl bear
– 100 SSH (50 in cadence) & bear crawl
– 100 Flutters & crawl bear
– 75 CDD & bear crawl
– 25 Merkins & crawl bear
– 25 more Merkins & bear crawl

Back to the pull-up bars
– called up and down with Toes-to-Bar
– 10 pull-ups
– dead hang to 15
– dead hang to 15 and then a dead hang pull up

Short Mosey
– 15 burpees in cadence

Mosey back with an additional burpee at each light pole
– 1, 2, 3, 4, 5, 6 = 21 burpees

Total burpee count = 61

Dying cockroaches
Split Squats
Pistol Squat (called down and up)

NMM:
Tried to integrate some exercises where PAX knew the rep number we were going to, and some where we were going to keep going until I called stop. Do we work differently towards a goal we can see and know before hand? How does our effort level change if there’s an unknown amount of time or we don’t know how long things are going to last? (Think COVID….)

–Band Camp dismissed

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Acceleration Through Consistency

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COP/Warm Up

Lap around lot to warm up. YHC played Christmas tunes today.

SSH

Moroccan Night Clubs

Low Slow Squats

Slow Windmills

Round 1

20 KB Swings

20 Shoulder Press

20 Around the World

Method of Travel: Bear Crawl/KB Drag to next line of spaces, rinse/repeat out and back

Round 2

10 Merkins w/Hand on Bell

10 Halos

10 Skull Crushers (The halo/tricep combo got real hard real quick)

Method of Travel: Lunge Walk w/Bell to next line of spaces, rinse/repeat out and back 

Round 3 

5 Burpee Snatches

5 One Arm Curls (Both sides)

5 One Legged RDL’s (Both Sides)

Method of Travel: Crab Walk w/Bell to next line of spaces, rinse/repeat out and back

Finisher/Mary

High Plank/Drag Bell Left/Right 10 times.

Mosey back to COT, 18 flutter kicks w/press as the boot campers rolled back in.

Complete

 

NMM

YHC gave a quick message to the PAX about how this weinke was mostly copied by a Fishsticks burner in October. The idea was that we as a group constantly focus on the next big thing or the hardest movement combo to spice things up. While that makes us better in a way, getting stronger at things we’ve done in the past is another way to accelerate. Focus on what you’re good at and master it. We won’t always benefit from doing the next big thing.

YHC played a song this morning during the warmup by Straight No Chaser (which as Wegmans put it is like “Music ADHD”). This song is a fantastic medley, but it shows what putting too much into something can do to the flow of things and the overall effectiveness.

 

Announcments

Dam to Damn Bar 10K Jan 30th. Sign up!

Slash will be buying rounds at Amor Artis after Stangs Fort Mill Golf Tournament this weekend.

 

Prayers/Praises

Mills’ family via Drop Thrill

Splinter is donating a kidney to a friend in need

3D’s surgery

Praises for health 

Praises for our kids and their joy that is so visible

 

Thanks for the opportunity to lead, 3D. YHC is always ready.

Punch List out.

 

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Final APFT

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4 HIM showed up for the final exam.

Tesla                      57 merkins, 62 BBSU, 14:02 run AVE 88.33
Grassy Knoll        72 merkins, 47 BBSU, 17:34 run AVE 81.33
Lutefisk                60 merkins, 59 BBSU, 15:54 run AVE 80.33
Crop Duster        43 merkins, 62 BBSU, 14:53 run AVE 78.67

We got done a little early so we did some curb work and watched Cha Ching talk the ruckers into “bear crawl until fail” which was fun to watch…  oof

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Bomb Splits

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Five men started the workout, and the sixth man, Bonsai, came in just as we we launching.
Run down entrance road
Warmup
All 10X in cadence:  SSH, Windmills, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers

Plank stretches (Downward dog/honeymooners)

Thang 1: BOMBs splits
Partner up
P1 runs to the north end of the entrance road and heads back (distance is 500’ out, then same back, total 1000’). P2 runs to the south end of the entrance road and heads back (same distance as P1),
When the pax meet, wherever that may be, they do the prescribed exercise:
First meet = B = Bobby Hurley = 150 total for the two pax
Then pax run their section of road again, then:
Second meet = Overhead Claps = 150, pax run, then:
Third meet = Merkins = 150, pax run, then:
Fourth meet = Big boy sit ups = 150, pax run, then:
Fifth meet = SSH = 150
Join in with the six to finish out.

Run to benches
Thang 2: Bench work
At the school’s benches:
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Thang 3: Burpee Suicides
Three light poles in yard
Run to light pole 1, do two burpees, run back to start [65′]
Run to light pole 2, do two burpees, run back to start [165′]
Run to light pole 3, do two burpees, run back to start [265′]
Rinse repeat, increase to three burpees at each line for round two.

Run to COT area

Five minutes of Mary
Freddies, protractor, hello dollies, V-ups, etc.

Fini, COT

NMM: The BOMBs splits were different because one pax could bear more burden than the other, for either the running or exercise portion.  One partner may be faster than the other, and cover more ground, but then the other partner may get more exercise reps done; think of it as a ying/yang.   In the end we all come out ahead.

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Christmas Presents Abound

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  • QIC: Gears & Boss Hogg
  • When: 12/24/2020
  • Posted In: Pre-Blast

Pax, we come bearing gifts for our annual Christmas Eve convergence at Pantheon (TCES).

First Up: The Santa Boss 5k/10k @ 0600

This year Boss Hogg is transforming the Clave Boss to the Santa Boss 5k/10k, and he’s going to the next level to support the Dam 2 Dam fundraising:  An anonymous donor has pledged $10 for every PAX who runs the 5k and $20 for every PAX who runs the 10k.  All proceeds go to Harlan’s Heroes.  On top of this, there will be “AMAZING” prizes for the top 3 finishers in each distance.

The Main Event: Convergence @ 0700

As in years past, we’ll have three Q’s to cover Boot Camp, Kettle Bell, and Ruck Workouts.  We’ll throw down at 7am for a 60 minute workout to start your day off right.

Extra Credit: Coffeeteria @ 0800

After the workout, spend time with your Brothers at the premier Christmas Eve Coffeeteria in the Fort Region.

We hope to see you all there, and Merry Christmas.

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Varsity 12.04.20

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Seven men attended the Varsity workout on Friday.  We began with a few warm-up exercises (SSHs, IWs, WMs, MNCs) before the main event.

Next, we made our way over to the pull-up bars.  Earlier in the morning, I wrote the exercise routines on the pavement using chalk.  The problem, it was dark and my writing was a little sloppy.  I spent a couple minutes going over the routine.  One exercise at the pull up bars, run to the stop sign for the next two exercises, up the hill for the next two exercises, and back down to the pull up bars for the next round.

Round 1:  Bar – Jump Grabs ; Stop sign – Lunges, Monkey Humpers; Top – Squats, Calf Raises

Round 2:  Bar – Toe Touches ; Stop sign – LBCs, Flutters; Top – American Hammers, Hello Dollies

Round 3:  Bar – Pull-ups ; Stop sign – Merkins, Shoulder Taps; Top – Dips, Carolina Dry Docks

Rinse and Repeat

Rounds 1 – 3, rep count:  Bar – 5; Stop sign – 10; Top – 10

Rounds 4 – 6, rep count :  Bar – 10; Stop sign – 20; Top – 20

Rounds 7 – 9, rep count:  Bar – 15; Stop sign – 30; Top – 30

Great conversation and encouragement by all.

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Laces IN 12.03.20

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It was a cold morning, a bit warmer than yesterday but not much.  Ten men braved the cold weather most bundled up in their winter gear.  After the disclaimer, we made our way over to the band parking lot.

We began warm-ups with a different twist.  Cadence exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches) in the end zone, jog to the other end zone for the next exercise.  Next, we did a series of exercises at each 10 yard mark between the end zones.

Movement                                            Exercise

Lunge walk                                         Squat (10)

Bear Crawl                                          Merkin (5)

             Crab Walk                                           LBCs (10)

NUR (Run Backwards)                   Flutters (10)

Backwards Bear Crawl                  Carolina Dry Docks (5)

 

After we completed the main event, I had a little fun with the Pax asking a few of them to guess a number between 1 – 10.  A wrong guess, required burpees.  Similar to the Casino that Clark and Cousin Eddie went to in Vegas Vacation, there was no right answer.  We ended up with 20 burpees.

We headed back to COT, sprinting between the light poles in the main parking lot.

Great job..I appreciate the crowd on a cold morning.

 

 

 

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Cold fun at the Ridge

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Seven HIM earned the ‘frosty’ badge this morning. Seven Snake Pit HIM were disclaimed and sent off with Wegmans.  YHC took the boot campers on a small mosey and a little warm-o-rama. Coming out of the W-O-R, YHC had some cones set up, staggered, where we bunny hopped on the outside of the cones. Moseyed over to the fire loop behind the school for some wall work which included a Derkin/Irkin ladder of 11’s between 2 walls.  Next circle up for 10 squats followed by 10 count Al Gore, then 9 of each, then 8 of each down to 1. Each HIM had the opportunity to make the counts. Mosey over to the bus loop for the posts. Lined up and did some paper rock scissors. Each HIM vs Q. 5 rounds, if you lost, 1 krakken burpee. Tie 1 burpee. Win bear crawl about 10 yards forward.  Round 2 at the second post: same rules but this time 2 krakken or burpee. Round 3 at the third post would be 3 krakken or burpee.  I think Hardwood won.  Head to the ramp. At the bottom were the exercises. After each set, sprint to top of the ramp and mosey back down.  12 days of xmas: we did 12 count of 12 exercises and that’s a wrap.

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