Rucked for 3.8 miles with smiles through Goldhill Schools, Walmart, and Neighborhood Coconut Creek??? to 160 back to Earthfare.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
I tried something a little different today and had a people’s Q. I started us off with a little warm up then <@U07E0KTT4BV> picked up the Stick as we moseyed to the front of the movie theater. I thought we were going to watch Naked Gun but he had other plans.
Round 1
30 Step-ups (15 each leg)
25 Merkins
15 Big Boys
Round 2
30 Step-ups (15 each leg)
25 CDD
15 Big Boys
Round 3
30 Step-ups (15 each leg)
15 Hand Release Merkins
15 Big Boys
Next up was <@U08N6B7B3EF>
Group A performed Shoulder Taps while Group B army crawled for about 5 yards, then Bear Crawled for about 10 yards then sprint 25yards and back. Gross A & B switched. This went on for 3 rounds.
Next <@U067RCH0EPJ> took us over to the lower parking lot. We saw a couple of cop cars and we thought Unstable Vagina left his post to come workout with us but we were mistaken, it wasn’t him. <@U067RCH0EPJ> mapped out 4 corners of fun.
Corner 1 – 25 LBCs
Corner 2 – 25 Mike Tyson’s
Corner 3 – 25 Squats
Corner 4 – 25 American Hammers
We started in the middle of the 4 corners with a buy in of 1 Burpee then picked a corner then back to the center for a Burpee. Repeating until all 4 corner were hit.
Since we already had the 4 corners mapped out YHC picked up the stick for an Escalator.
Corner 1 – 10 SSHs
Corner 2 – 10 SSHs 25 CDD
Corner 3 – 10 SSHs 25 CDD 30 Squats
Corner 4 – 10 SSHs 25 CDD 30 Squats 40 LBCs
We moseyed back to COT in time to Al Gore it out for 30 seconds.
Announcements:
Coffe convergence at Panera Bread Kingsley following workouts
Stuff the Bus 8/2
Bethel Men’s Shelter next Thursday 8/7
Read the News Letter
Prayers& Praises
From the Waxhaw Pax prayers for Sugar Daddy and praises for Maddog’s son for completing his training for the Marines.
8 men showed up to <#C07HZGPBD9D> this AM for 3.6 miles of ruck and some lessons on where to buy grass fed beef and creatine. Great fun and sweat was shared by these awesome PAX, <@U686LEPLH> <@U0277A4AZC3> <@U19FA0Q8Z> <@U01E9QD5QQK> <@U08N41FCN0Z> <@U035XDY7ABC> and McHale (admins please approve his slack invite)
Thanks for the opportunity to lead <@U05TY21AC2X>
– I’d recommend checking out this workout site if you haven’t been.
Also, we have a team established for anyone looking to do the Novant Charlotte 1/2 marathon ruck.
https://runsignup.com/RaceGroups/17795/Groups/1841082
Team Ruckus
Password Hope
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:
Warmup: squats while we were waiting for the avengers to assemble.
Thang: rucked to the colosseum stopping every 10 mins for 10 merkins; 10 squats, and 10 calf raises… once at the track we did tow laps holding our ruck above our head. 5 man makers for every time you dropped the ruck. Back off for another ruck around the neighborhood across 160.
Mary: Lbc, hammers, flutters
COT: prayers and praises
WARMUP: Some did
THE THANG: Ran across Sutton to Richard’s, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick’s (horrible spelling) for a quick out and back, hooked a right back onto Sutton where we then hit a Larry onto Market and took it home to Starbucks.
MARY: Don’t know her, sounds like a nice lady.
ANNOUNCEMENTS: Sweaty Barry, Stuff the bus, Coffeeteria Convergence
COT: Very sweaty ball of men. Slow down and be grateful for the many blessings that we have.
WARMUP:
THE THANG:
Ruck Shuffled 1 min on and 1 minute off the full workout.
We made our way to Mr. Putty’s for a windmill and stretched. From there, we shuffled to the back road to GHMS, and at each light pole, we did 3 merkins and 3 squats in a back-and-forth sequence of out 2 poles and back 1 pole, working our way down to the bottom of the hill. Ruck on the whole time.
At the bottom of the hill, each pax selected a large rock, we did one overhead press and pass the rock to the right for a full minute, then rinsed and repeated to the left for a full minute.
We then shuffled to the benches at the school and did 3 sets of ARAP dips for 30 each, with ruck on.
We then shuffled to the light poles in front of the school and did 5 flutter press and 5 OHP while suitcase carrying the ruck from pole to pole. The sequence was out two poles and back one pole until we made our way to the end of all the light poles.
We then shuffled to the bottom of the hill at the school entrance. Did 10 slick burpees and ruck shuffles back to COT.
MARY: No time
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP:
Mosey to front of theater
Ssh
Lss
Moroccan night clubs
Plank
Mountain climber
Updog
Downdog
Runners stretch
THE THANG:
Short mosey in parking lot
4 corners in parking lot
1. Mountain climbers x 5
2. Carolina dry docks x 5
3. Merkins x 5
4. Lunge walk around island
Repeato x2
Mosey to far parking lot
Run length of lot, every line alternate front run, back run, right shuffle, left shuffle
Plank for 6 at end of lot
Repeato
Mosey back to front of theater
Partner up at wall
While partner runs, 2nd partner:
– Step ups
– Irkins
– Dips
– Single leg RDL – left leg out
– Single leg RDL – right leg out
Mosey to hill
5 jump squats at bottom
5 merkins at top
repeato
MARY:
Mosey to COT
Peter Parker
Parker Peter
Freddy Mercury
LBC’s
Pickle pointers
Have a nice day!
Happy to see <@U0603USPHAS> when I pulled up. I had a good weinke planned, hoped for more pax, grateful for time to get to know this HIM better. We kept moving, 2.4 miles total (a good chunk running backwards) plus plenty of strength. Appreciate it brother. There’s power in 2.
WARMUP: Jog to East side of the theater – you can’t have enough of the East side!
SSH’s
Moroccan night clubs
Cherry pickers
Windmills
Merkins
Downward dog stretch
D.I.D.
THE THANG: PART 1: 5-10-15-20 ladders with merkins, lunges (2 ct), big boys and 2 ct plank jacks.
Intermission: breathe
PART 2:
Completes as a team with the three dudes… dropping B.O.M.B.S.!
50- Burpees
100- SSH’s 2ct
150- Merkins
200- Big Boys
250- didn’t make it this far
Head back to COT
MARY: not present
ANNOUNCEMENTS: blood drive in Massey 5/19, Pusher didn’t show up for something or was really late or..? Read your newsletter
COT: Prayers for new life, gratitude and brothers throughout F3.
Thanks for the nod, Goose!
WARMUP:
– Plank to DD, Sunrise stretch calf’s
– 20 Side Straddle Hops
THE THANG:
– Move to Dave Gibson Blvd, Convo then shuffle/run to circle
– Build the foundation – alternating lunge lateral twist Indian run style, 6 does 7 merkins then racks sandbag and shuffles to front. Others hop-up move one slot forward and alternate lunge lateral twist. Move to lower ground end at first parking spots after turn.
– Dig out the sand – backwards over shoulder sandbag tosses alternate sides – 6 does 7 bent-over rows with sandbag. Others continue over shoulder sandbag tosses to the bottom of the hill before left turn.
– Move sandbags for transport/build – 7 squats racked – Move to top of hill with front sandbag tosses.
– At top shuffle to base camp – repeat with 21 reps of each mode of transport and 7’s for each rep by the 6.
– Move to COT
MARY: N/A
ANNOUNCEMENTS: Read your news letter
COT: It is what it is…
When looking for a sign is it possible that if it shows up in your panic and not in your peace it isn’t meant to be…