WARMUP: Huh
THE THANG: Heavy miles
MARY: Never heard of her
ANNOUNCEMENTS: oops
COT: Real
WARMUP:
The usual
Deadlifts
Focus on doing Cleans correctly… because there will be a LOT of them. If done properly, lower back shouldn’t hurt, but your traps will be sore.
THE THANG:
With 40lb and 60lb sand bags
4 corners – 10 reps, increasing by 5 each lap
Mode of transport: Sandbag mile (clean the bag up, and throw it)
Corner 1: Chest Press
Corner 2: Overhead Press
Corner 3: Flutters
Corner 4: Curls
Made 3 laps, which got us to right about a mile. Bloody knuckles and all
MARY: Ain’t nobody got time for dat
ANNOUNCEMENTS: newsletter
COT:
Very delayed in writing this but since Band Camp finally came to a ruck workout and keeps ‘reminding’ me about it, I’ll try to remember what we did.
Ruck up and grab sandbags and head over to small field for some sandbag relays. Grab everything and head over to base of heart attack hill. Partner up and split taking sandbags up the hill. Drop the sandbags at the top and head back down. This trip up no straps. Suitcase, fireman, overhead, however you want to carry your ruck up the hill. Almost lost Tinsel to hills namesake bit his BP finally came down. Link the sandbags together for team weight. Everyone rotated on and off to help carry the weight most of the way back to COT. Times almost up so break apart the sandbags and huff it back for COT. Thanks for the Q opportunity Divac! And I promise next year when Band Camp returns the back blast will be prompt.
2.9 miles ruck to the community pool via the paved path behind Shoreline Parkway. Explore trail, had to backtrack and returned to COT.
prayers for Noah and my M.
YHC tried to Q in September and missed the opportunity due to concentrica demands. Last week, DR. This week, finally!
It is Chad season, so we put in some step ups after a coupon ruck, followed by Farmer Carries vanity muscle work.
Step Up Work:
30 minute EMOM (:40 work/:20 rest)
Vanity Work:
1 Pax Farmer Carry out/back with Jerry Cans
Rest of Pax do one movement, rotate, repeat
OH Press
Bent Over Rows
Ruck Curls
OH Hold
Ruck Swings
Stretch it out.
Moleskine:
Kaiser mentioned life is in seasons – which is very true. To be able to realize the seasonal transition is another level of awareness. My prayer is that God will reveal those seasons and the changes to us so we can better lead our families.
Announcements:
Dam2Dam fundraising season is in full effect. Check out your newsletter or hit up Boss Hogg to learn more.
COT:
Praise/prayers for Divac’s second child in his wife’s womb – coming May 2023.
Other prayers meant for COT.
Thanks, Divac, for persisting for my Q – appreciate you.
Punch List out.
WARMUP: Stretchy things
THE THANG: YHC checked WP the preceding afternoon to find out Punch List was downrange and unable to Q. Luckily GORUCK being the unrelenting marketers that they are had just sent me an email with their latest rucksack rain coat (dumbest idea in the history of ideas) and it so happened to include a WOD. So book – Weinke done!
BUY IN: 73 sandbag + ruck squats
NINE ROUNDS – 18 reps each
– Sandbag cleans
– Sandbag sit-ups
– Sandbag Overhead throws
– Sandbag burpee + deadlift
– Sandbag walking lunges
– Sandbag shoulder to shoulder press
CASH OUT: 1 mile heavy ruck sandbag + ruck
We got 4 rounds…or maybe 3…then the mile.
#SMOKED
MARY: Mainframe lead some BROGA
ANNOUNCEMENTS: Good luck Starcourse teams!
COT: Yup
WARMUP: Rucked to Trailhead Park; 10 mins of park bench step-ups with rucks on; AMRAP
THE THANG: Rucked to the top of Powerline Hill, came back down the hill, and retro-rucked (walked backwards) back up to the top of the hill; rucked back to AO base.
MARY: Is soap in the mouth still as effective as it was when we were kids?
ANNOUNCEMENTS:
COT: Stays in COT
WARMUP: Quick warmup ruck around the back of the school to the front entry drive for COP.
– SSH
– LSS
– Plank into downward dog, honeymooner, L arm high and R arm high.
– Windmill
THE THANG:
Ruck to trailhead park. While in route, there was some chatter/concern that we were headed to “the hill” for a second week in a row. As much as I love taking the hill, I had something a little different planned…an early intro to prep for The Chad.
– 100 step ups
– 100 squats (ruck on)
– 100 irkens
With 30 minutes left on the clock, we rucked back to the school for some field work.
Cones were placed every 20 yards (approx). 4 segments out / 4 segments back. 5 ruck man makers to start and at each turn.
Out:
– MOT = bear crawl / 10 ruck on merkins at each cone
Back:
– MOT = Lunge walk with ruck overhead / 25 ruck rows at each cone
Out:
– MOT = Bear crawl ruck drag / 10 BBSU at each cone
Back:
– MOT = Lunge walk with ruck front carry / 25 DC flutter press at each cone
ANNOUNCEMENTS: Support the shoe drive.
COT: Prayers for safety, health, peace and trust in the Sky Q.
WARMUP: plankitude
THE THANG: head towards the heart attack hill. Perform 5 ruck thrusters at bottom of hill. Take the hill.
MARY: we did some flutters with ruck press
ANNOUNCEMENTS: Sprocket is putting together football game picks with F3 integrated into the competition
COT: prayers for healing and thanks for family & F3