WARMUP:
THE THANG: walk to kitchen sink and back as fast as your legs will take you
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
160 to Stonecrest Blvd, up Hubert Graham to Kitchen Sink and same way back
MARY:
ANNOUNCEMENTS:
COT:
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
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: 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:
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:
– 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…
WARMUP:
THE THANG: Ruck March
MARY:
ANNOUNCEMENTS:
COT:
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: