WARMUP:
THE THANG: we walked and talked carrying heavy things.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yea. I wanted to ruck sub 15min miles, so we did a little: SSH, IW, HW
THE THANG: Ruck .75 miles, Ruck-Shuffle .25 miles
20-15-10-5 stops every mile with the ruck on
– 20 lunges
– 15 squats
– 10 merkins
– 5 burpees
MARY: closed us out
ANNOUNCEMENTS: 11/7 Bourbon and BBQ, 12/12 Xmas Party
COT: was held. grateful for another day to be better.
WARMUP:
– SSH / CP / IW / WM
THE THANG:
– Ruckcoaster: modified suicides with 10/20/30/40/50 reps and beloved man-makers every 5 min.
– Tire: Tire flip with various exercises
MARY:
– speed-Broga
– Sally
– 6-count Man-Maker
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.
WARMUP: n/a
THE THANG: Ruck to heart attack hill and back. 15 merkins and 15 squats at top then back to COT.
MARY: n/a
ANNOUNCEMENTS: Golf tourney, Bourbon tasting.
COT: prayers for teachers and health.
WARMUP: Didn’t really do one.
THE THANG:
Mostly rucked around and stopped along the way to do exercises.
Merkins, squats
Stopped in a parking lot for bear crawl and merkins every other space and then lunge walk back
Walked to bottom of hill for OH press and bent over rows. Ruck quickly back to the top of the hill. Repeat exercises.
Found another hill, rucked down to pool
5 man makers, 15 curls, 5 man makers
Ruck back up and repeat exercises.
Rucked around a loop, stopped for squats rucked back toward school to the back playground
10 each side pull throughs
20 LBCs
Rucked the rest of the way around the school
Finished with a bear crawl from one cross walk to the other. Roughly 70 yds.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Just Go!
THE THANG: Ruck march in new neighborhood called River Chase across the street from Currahee. Stop half way to drop kids off at the pool. <@U5PD6FU3X> led.
MARY: American hammerz, box cutterz. <@U05927TN6V9> led.
ANNOUNCEMENTS: Golf Turney, Bourbon Tasting, Terror Trails Ultra in Waxhaw
COT: Prayers for those affected by hurricanes, those seeking new employment.
9 (or maybe 10 and I can’t remember who the 10th was) found a safe space while <@U012K8DDK7V>‘s dog microaggressed a bunch of them with his red Rocket at Currahee…
– Ruby Slippers flew in 10 minutes early to be 5 minutes late
– Falcon Crest was hoodwinked early in his rucking career by Mainframe into buying a 45# plate, which is something he is sure he’ll eventually be grateful for
– 3D’s GTE prep continues, but he doesn’t mind if it doesn’t include any more Crawl Bears
– Italian Job only sang 3 90’s hits, which is indicative of how tired he must be from his weekend in Wichita
– For a hearing doctor, Decibel claimed a lot of “unable to hear” for his lack of compliance with instructions
– fishstix taught us his award winning atomic wedgie techniques to be employed at a later time. Probably when you aren’t looking.
WARMUP: OMS (old man stretches)
THE THANG:
Evolution 1 = 1-mile time hack – 14 minutes to complete
– Starting at corner of school, around big loop clockwise, turn left to go behind the school. Take the outside lane in the small lot, then take a left around the big loop and continue to the flags at entrance of school
Evolution 2 = Furman University (FU): founded in 1826 (14 minutes)
– 18 man-makers – buy in
– 26 curls
– 26 merkins
– 26 OHP
– 26 bent over rows
REPEAT if time (minus the man-makers — we forgot the deadlifts)
Evolution 3 = Abdomination
– Buy-in = bear crawl from crosswalk to crosswalk
– 40 2-count flutter with press
– 20 Simbas
– 10 double leg lifts
Evolution 4 = Hate loop time hack – 8 minutes
– Buy-in = crawl bear back to crosswalk 1
– ½ mile loop
– Big loop to small loop
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Rucks off. Miscellaneous back-stretches in cadence.
THE THANG: Rucks on. pulled golf cart with chains while following partners carrying 20# slamball toss, 80# Spartan Bucket, 40# sand kettle murder bunnies, and two 30# ruck farmers carry in alternating partner fashion. Stopped at 4 stations to execute isometric weight hold. 3 exercises for 30 seconds each. Station 1: rucks off and holding in front- boat ruck hold/superman hold right, then left. Station 2: plank hold/carolina dry dock left leg hold, then right. Station 3: rucks off and holding in front-squat ruck front hold/left lunge front hold, then right. Station 4: balls to the walls/cox to the blocks/parallel wall plank.
MARY:
ANNOUNCEMENTS: Golf tourney, bourbon tasting.
COT: prayers for health and school transitions.
WARMUP:
Ruck over to Trailhead Park playground.
Slick: Windmills, Squats, Merkins
THE THANG:
25 Step-Ups (ea leg), 5 Man Makers, 10 Curls
Repeat
25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas
Repeat
Ruck back to the rock at TCES
Bear Crawl ~1/2 way down the back stretch & lunge walk to the corner.
15’s: Carolina Dry Docks, Tricep Extension, Flutter Kicks w/ Press, Simbas
Hold ruck at the top of a curl and walk back to the rock.
15’s: Ground-to-Overhead, Dead Lifts, Curl into a Press
Overhead carry to the flags
15 Overhead Press, Flutter Kicks w/ Press
Lie on your back, hold your feet 6″ off the ground and ruck off the ground behind you. Go around and everyone gives a 10-count.
Overhead carry back to COT.
American Hammers, X&O’s
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle
I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on.
Ruck– Parking lot loop
2min Ruck Plank
20 Squats
20 Lunges (10 ea leg)
20 Dead lifts
20 Calf Raises
Ruck with Sandbag, bag toss at pillars
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
20 Overhead Press
20 Curls
20 Bent-Over rows
Ruck – Big loop
10 Bent-Over rows and 10 Upright rows
20 V-Ups
20 Flutters w/ press
20 Side Bends
20 Simbas
Farmer Carry – Parking lot loop
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
10 Overhead Toss
10 Man-Makers
Ruck – Parking lot loop
Back to COT for some Mary.