WARMUP: Nah
THE THANG: 3+ miles with many stops for 11 reps
MARY: Round the horn
ANNOUNCEMENTS: Forged fathers, Newsletter
COT: Of course
Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.
No warmup, just mosey to the crosswalk in the drop-off line under ruck
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop
– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press
Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank
Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank
Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.
Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.
-IJ
WARMUP:
– 10 Grass-pickers (courtesy of F3 Columbus)
– 10 Moroccan Nightclubs
– Plank to Down Dog with calf stretch’s to Sunrises or whatever they are called
THE THANG:
– Move to amphitheater and muster up for 50 OYO scissors with a ruck press, then rucks back on and all bear crawl up amphitheater hill.
– Move to corner at Hubert Graham under first streetlight and muster up for 50 curls. Noted-random bloody pallet on the corner!? :man-shrugging:
– Move down hill to second street light. Muster up for squats. Too many to count. One man at a time will sprint up to the top of the hill and stop at the first street light then back down. All others do squats until everyone sprints and returns.
– Move down hill to third street light. Muster up for incline Merkins. Too many to count. One man at a time will sprint up to the second street light then back down. All others do incline merkins until everyone sprints and returns.
– Move to the end of the guardrails, cross street then do 50 calf raises OYO.
– Move to top of hill. Then ruck back to the school entrance and around the circle by front of the school stop at the first cross walk in front of school do 50 suit case raises 25 per side.
– Move by means of overhead carry to the main cross walk in front of the school for 50 Overhead presses then up to the road, down the street to the park and then return back up Gold Hill.
– From park to school entrance do a modified Indian run with the 6 sprinting all out to get to the front.
– Move towards COT – All out sprints from one end of the parking lot to the other. Walk back to COT.
MARY:
– 10 American Hammers
– 10 LBC’s
– 10 Simbas WWII style
ANNOUNCEMENTS: Read your news letter. The Sweaty Barry
COT: It is what it is…
Quote of the week – When looking for a sign; Is it possible that if it shows up in your panic and not in your peace, that it isn’t meant to be.
WARMUP:
SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles
All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses.
THE THANG:
Overhead carry around large school loop around fields. Every time you dropped the ruck, you had to do 5 man makers.
To give our shoulders a break
5 man makers
Curls – 20
Squats – 20
Next we teamed up. Looping around the parking lot one Pax would overhead carry and partner would front carry behind you. After both pax carry to failure, 5 man makers and keep moving until you finish the loop.
Next we moved down to the pavilion for:
3 rounds starting at the bottom
Bear crawl to first level
10 merkins with ruck
Walk to 2nd level
15 squats with ruck
Walk to 3rd
20 LBCs with ruck
Walk along path back to bottom. Repeat until 3 rounds are completed.
Move up to playground behind school
Place all rucks in a pile and pax line up shoulder to shoulder
One pax starts to pull ruck through passing to next. Pull all rucks to one side.
5 merkins
Pull all rucks back through
5 merkins
Bear crawl with ruck pull to opposite end of playground.
10 OH press in cadence
Crab walk with ruck back start.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: one lap, 1/3 mild
THE THANG: Board of Pain, ruck version
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: hula hoop, hoop hula,
THE THANG: ruck down to crime scene and collect coupons. Ruck up hill. Perform exercises: curls, low slow squats, flutters with press. Continue moving to continue to evade the police.
MARY: hip touch merkins. Hip stretching and line dancing like the Rockettes
ANNOUNCEMENTS: Tortoise and the Hare next weekend
COT: praise for successful surgery praise for travel prayers for postal niece
WARMUP: SSH, CP, WM, Run a lap around the parking lot
THE THANG:
Worked through a deck of cards 52+2 jokers
Hearts – Manmakers
Clubs – Ruck Swings
Diamonds – Squats
Spades – Flutters w/ Press
Jokers – Run a lap around the parking lot
MARY:
ANNOUNCEMENTS: Blood drive, Bethel Men’s, Tortious & Hare
COT: Closed in Prayer
WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises
WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times
MARY:
ANNOUNCEMENTS:
COT:
We rucked over to the ear wax factory for some 7s with man makers and swings. Rucked back to COT.
Jwow