Category: Currahee

Watch out for that pile!

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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!

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Smorgasbord of fun

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WARMUP: Mosey around school. IWx15, HWx15, Windmill x12, Plank (6”, honeymooner, down dog and pigeon)
THE THANG: Partner up: 6 exercises with partner 2 Farmers Carry 100 yards and overhead carry 100 yards. Other partner does (Curls, Upright Rows, Flutter with Press, Bent over rows, Big Boys with ruck and Squats).
Ruck to pick up sandbags.
Alternating with partner: 10 Merkins and bear crawl to catch partner throwing the bag. 100 yards. Rinse and repeat.
To the moist field:
Partner 1- Ashley Cummings while partner 2 farmer carries both rucks. Switch.
Partner 1- Lunges with sand bag. Partner 2 straight arm carry out front. Switch.

Everyone for bear crawl with ruck sack pull through back and forth.

Ruck to Mary.
MARY: LBC (thoroughly soaked now)
ANNOUNCEMENTS: thanksgiving convergence
COT: 4 HIMs reported

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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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