WARMUP:
THE THANG: 3 mile ruck – TCE -Around Walmart – Around TCE
MARY:
ANNOUNCEMENTS: Its cold
COT:
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Category: Currahee
It’s About Time!
- QIC: Punch List
- When: 2022-10-11
- Pax: Divac, Kaiser, Maximus, Punch List
- Posted In: Currahee
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.
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Last Minute Suck Fest
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
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Chad 1000 Conditioning
- QIC: Sprocket
- When: 2022-09-27
- Pax: Maximus, Punch List, Sprocket, Tinsel
- Posted In: Currahee
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
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Limited miles and no smiles
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.
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rucking up heart attack hill
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
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Just some miles with good discussion.
- QIC: Sugarbug
- When: 2022-08-02
- Pax: Divac, Sprocket_F3, SugarBug
- Posted In: Currahee
WARMUP: Oops…
THE THANG:
Planned on a version of the Tribe 1776 WOD but once we got to walking we were having good conversations so we audibilized to just getting miles with some stops every 10 minutes or so for reps of 25 of an exercise.
We got in somewhere between 2-3 miles (my watch accidentally got stopped) and did 25 OYO of squats, high pulls, swings and curls
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pick it up, put it down, drag it all around
Warmup – SSH, Windmills, plank, merkins
Rucks on – grab sandbags/loose weights and take with for lap around campus- squats/merkins
Move to field – for spoke/wheel style workout using half field (50 yards between corners):
Corner 1 – swings
Corner 2 – OH press
Corner 3 – curls
Corner 4 – bent over rows
Center- man makers (always 5 reps)
Round 1 – suit case carry (5 reps each corner)
Round 2 – Bear Crawl ruck drag (10 reps each corner)
Round 3 – suitcase carry (15 reps each corner)
Another lap around campus with weights- merkins/squats
Announcements: lots of ruck opportunities coming this fall. 10 yr anniversary details to come
CoT: prayers/praises
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Log Jam at the Highland Games
- QIC: Divac
- When: 2022-07-19
- Pax: Badlands, Cheddah, Cyclops, decibelf3, Divac, Mainframe, Mark Nestel, Ölaf, Sprocket_F3
- Posted In: Currahee
YHC celebrated 37 trips around the sun today and could think of no better way to start it off then with my brothers at Currahee!
WARMUP: Some stretchy things
THE THANG: The PAX went to the back of the school to find the logs. Two teams carried 2 logs (aprox 100-1000 lbs each) around the school and dropped them in the field. Pax lined up on the fence line for 4 rounds of the following
– 10 merkins
– 10 Squat
– 10 Ruck Curl
– 7 Man Makers
Ruck overhead carry to failure then suitcase carry length of the field.
Rinsed and repeated this routine for 4 rounds then split up for some Highland Games style relay log flip race! Pays to be a winner!
One more round of the movement above then losing team had to carry all rucks across the field while winning team jogged back and forth until the six was in.
Each team loaded up their log (aprox 500 – 5000 lbs each) to take back around the school – rotating as needed.
Ruck back to front parking lot for ruck overhead carry to failure back to COT – no one failed!
Olaf took us out with some BROGA
MARY: BROGA
ANNOUNCEMENTS: Charity brew ruck on Thursday – Bourbon and BBQ coming back in Nov – GORUCK Star Course coming in early October (lots of interest here) – Grow Ruck Valley Forge coming later in the Fall – Cylops is HC! – Currahee should be busy with all these events coming!
COT: You had to be there
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Rucking with push-ups
Plans had to be changed slightly as there were only 3 of us there but I still made sure we get our moneys worth of the early wake up.
We left the sandbags and ladder in the car and rucked around the school for 2.86 miles with 10 merkins every 3 minutes on the minute, total of 200 merkins. We finished up with 3 minutes of abs lab.
Great time to catch up with Mainframe and Divac.
I’ll keep the ladder handy for my next Q…
We prayed for our families, kids, patience and a great summer for everyone.
Tinsel out!
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