Category: Currahee

1776 Workout: I’m not a professional, but the folks at GORUCK who I lifted this from are…

Leave a comment

WARMUP: Forgot this…

THE THANG:
2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 Ruck Pull Through

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 4 Count Flutter with Press

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 High Pull/Row

MARY: No Time

ANNOUNCEMENTS: There were some, but I forgot… probably in the newsletter

COT: prayers for students and teachers wrapping up the year. Also prayers and praises for all F3 brothers serving their communities

TClap |
0

Ass Kicking April Kickstart

Leave a comment

WARMUP: 20 Squats buy-in
THE THANG:
Ruck to Walmart parking lot with pain stations along the way:
– Incline merkins
– Squats
– T planks
– Merkins
– Dips

MARY: Yes

TClap |
0

Making friends with a sandbag

Leave a comment

WARMUP:
– SSH / CP / IW / WM
THE THANG:
– mosey to traffic light
– traveling PAX with sandbag to light pole, remaining PAX do exercise chosen by traveling PAX
– back to COT
– Jack-Webb with ruck 10-40 Merkin-OHC
MARY:
– Sally: flutters
– brief Broga
– Thunderstruck: manmakers with SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

TClap |
0

Curahee

Leave a comment

WARMUP: stretch, mobility
THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses.
MARY:
ANNOUNCEMENTS: Battlebot going away Q at Alcatrez, Jaeger
COT: Health for kids, marriages

TClap |
0

2-18 Doras and light poles galore

Leave a comment

WARMUP: step off at 0500 to the side lot of TCES

Exercises in cadence:
Side straddle hops
Windmills
Imperial walkers
Cherry pickers
Seal jacks
Merkins w/rucks on

THE THANG: Doras and light poles

Dora with a partner:
100 merkins with ruck on
200 squats with ruck on
300 flutters with overhead ruck hold or press – dealers choice

Step off to opposite side of school to begin light pole work:

Light pole 1 – 2 man makers and 18 ruck merkins

Light pole 2 – 2 man makers and 18 squats

Light pole 3 – 2 man makers and 18 hand release ruck merkins

Light pole 4 – 10 ruck merkins

Light pole 5 – 2 spider man ruck merkins and 18 squats

Light pole 6 – 2 man makers and 18 squats

Light pole 7 – 2 sumo ruck squats and 18 big boy sit ups with ruck on chest

Onward to the pillars for gas pumpers I/C with rucks on chest.

Back to COT

MARY: geometry class for 2 minutes
ANNOUNCEMENTS: yes
COT: 5th cot principle

YHC regrets having to split after name-o-Rama but concentrica obligations were present.

Thanks for the call Falcon Crest. :eye:

TClap |
0

dusting the rust off

Leave a comment

Basic warmup – Ruck off – In cadence SSH WM IW MNC LSS

Stragglers coming in hot

Ruck around lot

Starfish -easy version

ruck on – March between points and center
Center- 10x merkins
points – 15x squats, good mornings, calfraises, lunges, imperial walkers

Ruck around lot

Starfish – difficult version

Ruck off – Bear Crawl Ruck pulls between points and center
Center – 10x manmakers
Points – 15x thrusters, bent over rows, ruck swings, flutter press, ground to Overhead

Ruck around lot

Bavk on field – Overhead rifle carry to opposite end of field – farmer carry back switch hands half way

TClap |
0

Just because you are at the top…

Leave a comment

WARMUP:
SSH
Welcome the FNG
Low slow squats
Low slow merkins
Mountain climbers

THE THANG:
Capture fort playground:
Bear crawl up the ramps on the play ground. Get out before the cops show up.

Attack the hill
At the summit: 10 manmakers OYO
Carry on down the hill
20 overhead presses OYO

Return to base

MARY:
Practice calling cadence with Brawny

ANNOUNCEMENTS:
COT: “On Earth as it is in Heaven” – chew on that and then make that happen

TClap |
0

Conquer the Hill

Leave a comment

Chilling morning with temperature in the teens. Six brave souls made the trek to the heart attack Hill and conquered it.
WARMUP:
Side straddle hops
Windmills
Hillbilly Walkers
Imperial Walkers

THE THANG:
March to the Hill and back close to four miles added to our trekking lifetime miles.

ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers & Praises

TClap |
0

Up and Down Get Around

Leave a comment

WARMUP: IW and HW with the Rucks on while we waited for Decible to park
THE THANG: head quickly to heart attack hill to do it twice.

Along the way we stopped for:
(rucks off)
21 Ruck Swings
15 Overhead Press
9 Squat Thruster
(rucks back on)
5 Lunges each leg
10 merkins

Did that series 4ish times

MARY: had a plan for that, but alas we returned just at the strike of 0600.
ANNOUNCEMENTS: Bethel service date 2/6
Jekyll’s fundraising wine dinner also 2/6
COT: was held

TClap |
0

Watch out for that pile!

Leave a comment

WARMUP:

“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:

“Weight on”
Ruck over to Amphitheatre toting the three sandbags

Performed a heavy Dora

Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin

Then scuttle down hill

Partner 2 does the following (taking turns)

50 ruck merkins
100 lunges
100 calf raises

After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk

From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT

MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!

TClap |
0