Category: Currahee

Post-Marathon Ruck Work

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WARMUP: dynamic plank and upward<>downward dog… we even flipped our dogs and thrusted our hips towards the sky
THE THANG: [rucks on shins dying cockroach, flutter with a press, rucks on shins LBCs, ruck curls, bent-over rows, walk to fence rucks overhead] x3
[parking bumper merkins x3 at each bumper ~8] x2
Ruck around school
[Sit up get up with ruck x3, flutters with ruck] x3
MARY: yes
ANNOUNCEMENTS: thanksgiving is coming
COT: praise for our health; prayers for others’ health

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Turn the lights on and we had no lights

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WARMUP: rucks on and move it
THE THANG: Took a stroll to heart attack hill and we didn’t bring lights. And it was very dark.

When we made it to the top of the hill, we took our rucks off for some in cadence shoulder presses. Once we completed the shoulder presses, every single light at the house we were outside of came on and that was our ticket to leave.

Rucked then back to the school for another set of shoulder presses. Then around the school for lap, then another set of shoulder presses.
MARY: couple sets of flutters
ANNOUNCEMENTS: of course
COT: definitely

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Office Visit

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It was a beautiful morning in The Fort and everyone was in the mood to pick things up and put them down.
We headed off campus down towards Decibel’s new work dojo. We did a little four corners action with ruck shuffle between corners.
Corner 1 – Merkins, Corner 2 – Squats, Corner 3 – Flutters, Corner 4 Carolina DryDocs.
We double timed it back to COT for prayers and praises.
-JWow

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Miles and Smiles and

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WARMUP: 20 SSH, 10 WM, 10 CP
THE THANG: Miles and Smiles with sandbags.
Stops along the way: Dips, Urkins, Merkins, Flurter with Press, upright Row, manmakers, shoulder press, curls.
MARY: box cutters, Americans and LBC
ANNOUNCEMENTS: yes
COT: yes

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uncle visits Currahee

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Was greatful for the opportunity to lead since I’ve been on the IR with my foot. Minimal miles were the target while still trying to improve mental toughness in the PAX.
WARMUP: BOSSmen special. Super slow windmills, Plank, honeymooner, downward dog, merkins, runners lunge, slow deep squats, hula hoop, hoop hulas.
THE THANG: moving around the front soccer field loop with various modes of rucksack carrying until someone says “Uncle”. Then we perform an exercise until someone says “Uncle” then we continue moving around the loop until someone says “uncle”.
Various exercises were performed and many modes of carry were performed. See screenshot of Weinke
MARY: hip strengthening was on the agenda so we did the airborne cycle. Also did 100 airplanes, more core than desired but necessary.
ANNOUNCEMENTS: most reps were counted to 9 to symbolize that even when you’re not 100% you can still show up and do work.
COT:

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Deck of Cards

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WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter

Jokers = Overhead ruck carry to a cone and suitcase carry ruck back

Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer

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Deck of Cards

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WARMUP: 1 mile run w/o ruck
THE THANG:
Deck of Cards workout with ruck
Hearts = Manmakers
Diamonds = Squats
Spades = Ruck Swings
Clubs = 4 Count Flutter

Jokers = Overhead ruck carry to a cone and suitcase carry ruck back

Rep = face value
MARY: No Time
ANNOUNCEMENTS: Tortoise & Hair CSAUP
COT: Closed in prayer

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