Category: Chupacabra

9/11 honoring WOD

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WARMUP: get the sandbags out of the car

THE THANG:
We honored the fallen on 9/11 by completing the number of repetitions for passengers and crew casualties on each of the 4 sites that airplanes struck. Rucks on at all times, we had 2×40#, 1×50# and 1×60# sandbags.

~North tower, 87 casualties
400 m lap with sandbags
20 bend over rows
20 curls
150m lap and switch bags
20 bend over rows
20 curls
150m lap and switch bags
7 man makers

~South tower, 60 casualties
150m lap
20 stepups
40 calf raises

~Pentagon, 59 casualties
50 high pulls, rotate bags every 10 reps
9 man makers

~Shanksville, PA, 40 casualties
150m lap
40 stepups
150m lap

Grab sandbags for a 600m lap, switch bags every 150m

MARY: 2 minutes of man makers rotating bags after each rep

ANNOUNCEMENTS: dam 2 dam, hero ruck for Travis Manion Foundation

COT: prayers for teachers and kids that are back in school, prayers for healing

Tinsel, out

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Sandbag tabata

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WARMUP: rucks on, sandbags on
THE THANG: walk to the parking lot behind Panera, tabata style, ruck with sandbags on shoulders for two minutes, buzz goes off, do exercise for 45 seconds, buzz goes off again, pickup sandbag to shoulder and ruck around parking lot, rinse and repeat alternating exercises.

Exercises:
Front sandbag toss
Lateral toss
Bend over rows
High pulls

Half way into it, drop bags and do a 400 m lap with ruck only.

Rinse and repeat tabata 2kin/45seconds as done before.

This looked great on paper and ever better in real life.

MARY: bend over rows
ANNOUNCEMENTS: him camp, Travis Manion foundation hero run happening 9/15 at Chupacabra.
COT: prayers for kids and teachers going back to school

Tinsel out…

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Tailgate Workout

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WARMUP: Without ruck, jogged a lap around the parking lot
THE THANG:
Round 1
With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 2
With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 3
5 Pullupa while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 4
5 Reps of each exercise: LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

MARY: 3 minutes of stretching
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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5 Minutes

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WARMUP: None.
THE THANG: Disclaimer: it is Friday we are going to keep it simple. I set watch for 5 minutes. We ruck for 5 minutes and then exercise. 1 PAX carries 60 lb sandbag. REPEAT.
Exercises: Squats, Merkins, Step ups, Bear Crawl, Lunge Walk, Curls/Triceps, 5 weighted Burpees.
MARY: None
ANNOUNCEMENTS: F3 Dads workout, Dad’s Camp, Fort Retreat.
COT: Prayers for Tinsel’s surgery, Bones headed to New Mexico for 2 weeks.

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Miles and Smiles

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WARMUP: No Warmup right into the Thang
THE THANG: Miles and Smiles….2 + miles stopping every half mile to do some pt… 10 ruck curls, 10 ruck overhead presses and 25 ruck squats. All while have great fellowship along the way.
MARY:
ANNOUNCEMENTS: Kenya Convergence
COT: Prayers amd Praises… safe travels, marriages ,Pax going to Growruck Charleston

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GORUCK 101

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After a SL pre-ruck, YHC was 1 minute late to start… No worries – this isn’t a GORUCK event, so no punishment, right? The plan today was to teach a few lessons about GORUCK events… and how to properly train.

We got the sandbags out of the truck and proceeded to the shovel flag location. Drop the sandbags, disclaim to the PAX, move.

Coupon Ruck 1 – all PAX who have not participated in a GORUCK event grab a sandbag and file in columns of two. Need to work on that two columns thing… the Cadre wouldn’t have what we were doing… halfway to destination have PAX swap coupons.

Iteration 1: 10 minute EMOM
20 Reps EMOM, repeat twice.
Ruck Squats
Ruck Merkins
Ruck Lunges
Ruck Sit-Ups
Ruck Bent Over Rows

Quick hit about events – it’s not the smoke sessions you need to worry about… it’s the time under weight and the miles. That’s where the bulk of your training should be. Also – sandbags are “comfortable.”

Coupon Ruck 2 – Head back to start point in same fashion as before, swapping coupons halfway

Iteration 2: 10 (really 9…) Minute AMRAP
10 Reps Each, in Order, Repeating As Many Rounds As Possible
Ruck Cleans
Ruck OH Press
Ruck Back Squat
Ruck Good Morning

Finished up just before 0600. Low squats to talk NMM.

NMM:
YHC is in the midst of infant #5. And I thought I’d have learned it all by now… wrong. What I have learned is that everything is just a phase… don’t miss it. Seriously. Don’t miss it. Because you will. Whatever season you’re in – cherish it. As the great philosopher Darius Rucker once said: “It won’t be like this for long.”

Thanks Tinsel for the opportunity.

Punch List Out

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Almost 850lbs of weight were moved over and over

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WARMUP: Moroccan night clubs, low slow squats, windmills, merkins, 400 m mosey, more Moroccan night clubs

THE THANG:
Besides our rucks with +-35# each, we had about 600# of combined weight of different sizes and types of sandbags, 4×60# sandbag, 2×40# sandbag, 1×45# Jerry can, 1×60# med ball, 1×80# mes ball… we set them up in a circle and in a rotating way, with rucks on, we performed the following:

3 reps of the sandbag bear complex, complete one cycle for one rep:
power clean to chest,
front squat,
push jerk to back rack,
Back squat,
Push jerk to front rack then ground

If no sandbag available do med ball over the shoulder toss x3

Rotate to next sandbag, med ball, to try different weights and types of sandbags.

After all 7 pax completed one rotation of bags, ruck 400 meters.

In a rotating way, farmer carry sandbags and Jerry can for 50 yards, no SB or JC available near carry a med ball.

After all 7 pax completed one rotation of bags, ruck 400 meters.

We had enough time to do another rotation of the sandbag bear complex with 2 reps each.

After all 7 pax completed one rotation of bags, ruck 200 meters.

It was a though workout but all 7 pax put their best effort.

MARY: 6am
ANNOUNCEMENTS: cannoli run, convergence for Kenya
COT: stays in COT

🎄Tinsel, out

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