Category: Currahee

Day Of The Rangers Goruck Hero WOD

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WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right

THE THANG:
Day of The Rangers Goruck Hero WOD

Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)

Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)

Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”

Day Of The Rangers Goruck Hero WOD

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The Pit

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Quick warmup and a lap around the car loop. Mosey down to the theater where a cart filled with heavy stuff awaits. Exercises at each level while one pax pulled the cart up the hill and back down . We got three rounds in.

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Stop 🛑 Sign Beatdown

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WARMUP: Stretch, SSH, Squats, Nightclubs…..Mosey
THE THANG: Mosey to 160 and back using Stop Signs for round of exercises ( 50 flutters holding ruck up, 25 Squats, 10 Curls, and 5 ManMakers)
MARY: None
ANNOUNCEMENTS: Bethel, Litter pick up, CRI Saturday event, read newsletter.
COT: Each pax shared a Prayer or Praise or both.

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Cinco de Mayo

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WARMUP: lap around parking lot
THE THANG: partner work
Partner 1 runs to other end of field and picks up partner 2 where they will be doing an exercise that slowly gets you across the field. Continue switching between running and exercises until cross the field.
Bear crawl/sandbag run
Sandbag pull through / run
Lunges / sandbag run
Sandbag lunge / run
MARY: flutters
ANNOUNCEMENTS: newsletter
COT: tacos

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Last min before month end v1

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WARMUP: yes
THE THANG: sandbag Indian walk where we had 8 sandbags and we did a full walk around the school. The goal was to learn how to handoff bags while walking ranging from 40, 60, and 80 lb bags.

Round 2 was 4 corners on the soccer field for curls (5), squats (15), shoulder presses (10), and big boys (20). After each exercise, go back to the middle of the field for 5 man makers.
MARY: stretches
ANNOUNCEMENTS: yes
COT: yes

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A Good Rucking

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WARMUP: There was none
THE THANG:

  • Merkins – 12
  • Swings – 22

  • Get Ups – 5 (side)
  • Man Makers – 12

  • Overhead Presses -12
  • Squats – 22

  • Thrusters – 12
  • Curls – 22

  • Back Rows – 12
  • Split Squats – 22 (Total)

MARY: She was not available today, but we left a message for next time.
ANNOUNCEMENTS: Read your newsletter and sign up for Greater Than
COT: There was COT

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A Currahee at Currahee

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WARMUP:
25 Side Straddle Hops
10 Strawberry Pickers
Some down with the dog calf stretch’s and honeymooners

THE THANG:
Load up with Rucksacks, Sandbags and Kettlebells and move to the corner of Dave Gibson, 25 incline merkins.
Load up and move down the hill to the second street light after the corner one. 25 squats OYO, move back up the hill and at the next two stoplights 25 squats OYO, move the the corner by the school entrance and 25 more squats OYO for 100.
Load up move down the entrance a ways and drop sandbags and kettlebells. Move to the bottom of the amphitheater and bear crawl with rucksacks back up to the top.
Load up and proceed around the entrance path hitting 25 x 2 calf raises with rucksacks and sandbags.
Move to the field, drop all the gear in a pile and sit side by side, then pass each piece of gear down the line (4x alternating) to the middle.
Move in between the far side of the field and the gear pile. Army crawl from the mid point to the gear, pick up a piece of gear and run it to the far side. Move the mid point and repeat.
Head to COT.

MARY:
25 flutters with a press
10 American Hammers

ANNOUNCEMENTS:
Read your newsletters

COT:
It is what it is… Prayers for healing and safety.

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