Category: training ground

Training Ground

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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

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Guardrails – Building the walls together

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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…

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Walking..talking… and doing some merkins

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Walked up Massey, down Harris, around WEP back to Harris then back to Vets Park.

Cadence was 2 minutes of movement 1 minute of work.

Started 5 reps each stop then ramped up to 10.

Got 3+ miles in and about 150 merkins and 150 squats.

Thanks for showing up on a muggy Sunday morning.

:punch: :punch: :punch:

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Push the Pace

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WARMUP:
THE THANG:
Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came. 3.5mi total.
MARY: walked up Massey backwards
ANNOUNCEMENTS: some CSOPS coming up
COT: yes

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