Category: Currahee

A Mountain of Cards

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WARMUP: A short jog followed by an equally short nur. Some stretching movements.
THE THANG: Deck of cards:
Diamonds: Merkins
Spades: Bent Over Rows
Hearts: Curls
Clubs: Flutter Kicks w/ Press (in cadence)
4 other cards: 300m run/jog
About 12 cards in, a man (Joe) appeared in the gloom inquiring about a workout groom he read about online. He has friends that do F3 up in the Huntersville area. Joe is now known as Walk-On for obvious reasons.
With the extra time:
Suitcase carry 100yds
5 Man Makers
10 Really good squats
Suitcase carry 100yds
Thrusters
MARY: Mixed throughout
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle and we named Walk-On

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We found a snowman and a new site Q

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WARMUP: Put rucks on back. Started moving.
THE THANG: This was an old school fire ant wienke YHC had in storage from Dec 2020 and seemed fitting for a longer distance touring of Tega Cay.

We set off towards Walmart and at the bottom of Hubert Graham (maybe 16-17 min pace), we stopped for a series of exercises we’d repeat 3 other times with increases in rep count of 5 (started with 5 reps).

Exercises were: man makers, lunge walks (both legs is 1), curls, swings, up rows.

On our way up the hill, we crossed paths with a running snowman who was moving and in training for GrowRun NO. Next stop was Walmart parking lot by brewery for 10 reps, same exercises. Discussions with DR Pax Rousey uncovered his past experiences with GrowRuck Myrtle that Mainframe and Divac tried to not relive in their minds. Wegmans and PL May have come up.

Once finished with our counts of 10, we went in the back of Walmart and made a quick decision not to see if we could make it over to Colosseum…that would have been tight getting back to COT.

At the bottom of HG once again, we started or rep counts of 15 and found our frosty snowman yet again, this time with a ruck on his back…running no less. He joined us for our final 15 before heading back to COT.

Before getting to COT, we had just enough time for a quick mosey shuffle around the small parking lot with rucks on.
MARY: nada
ANNOUNCEMENTS: completed
COT: also check

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Deck of Cards

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WARMUP: Ruck Lap
THE THANG:
Went through the whole deck of cards
Hearts= man makers
Diamonds=LSS
Clubs= big boy situps with ruck overhead
Spades= ruck swings
Jokers = 200 meter ruck overhead walk
workout to 104 reps of each exercise
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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RuckCoaster

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WARMUP:
– SSH / CP / IW / WM
– mosey to amphitheater
THE THANG:
– modified suicides with 10/20/30/40/50 reps each
– 5x man-makers every 5 minutes as break
– squats / mountain climbers / plank jacks / standing side crunches
MARY:
– mosey back to COT / Airborne hip exercise
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Three Amigos at Currahee

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WARMUP: lap around the parking lot.
THE THANG: 7s – 1 merkin, bear crawl to far sideway, 6 dips, crabwalk back. Repeat, add one merkin, subtract one dip.
Lap around car loop
Pillars – alternate between squats and curls, 10 each
Lap around car loop
Ruck carry above head the length on parking lot, repeat x 3
Ruck to back of school, down stairs, loop back to Memorial Gardens and return to COT.

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Speed Ruck

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WARMUP: None
THE THANG: Speed ruck intervals of a 4 mile route.
From Tega Cay Elementary to the head trail, heart attack hill, loop around back past the school and down the hill toward Walmart and back to COT
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Sandlot and Heavy Things

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WARMUP: None
THE THANG: 7 Workout Stations to include: Big Curls, Merkins, Triceps, Flutter Kicks c/Chest Press, Squats, Burpees, and kettlebells. After 10 reps at each station, campers had to carry heavy things to the end of the alley and back. Every 15 mins PAX played follow the leader around the track. Some campers wanted to carry heavy things as well. Tunes and Burpee Video provided by 2.0. No one was lost or hurt through out our journey.
MARY:
ANNOUNCEMENTS: Upcoming Q School events, Newsletter, and praises all round.
COT: Prayer requests for pax members and family with upcoming surgeries. Closed in prayer, and ended with constructive feedback about @Sofrito’s VQ.

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Mile’s and PT

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WARMUP: Intro and light warm up as a PAX was parking. MNC, Produce Pickers and Wind Mill.
THE THANG: Started rucking up and out of the parking lot to 460 and turn right. At the light, 10 Squats. Continued down Hubert Graham stopping to do 15 Incline merkins, 20 calf raises and repeated a second time before entering the learning center parking lot. Rucks off for some curls, overhead press and flutter kicks. 10 count and a message. Remember not to focus on what you have not done but enjoy the moments when your in them.
Rucks up and repeat the 3 exercises 2 time up to 460. Over head carry to the entrance to the school.
MARY: 1 full round. LBC, X’s and O’s, dying cockroach, Pump and Rosa, ruck twists and penguin.Ended with stretching.
ANNOUNCEMENTS: Convergence
COT: Prayers for Jane and her surgery. Prayers for Noah going to camp.

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Cura-hee Cura-hoo Cura-ha Cura-haha

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WARMUP: SSH, windmills, broga
THE THANG:
Move all weight as a team around school to first location
Mosey to Fire Ant Hill
1- 22 Single arm ruck pulls (11ea)
2- 18 Reverse lunges (9ea)
3- 14 Ruck squats
4- 10 OH ruck press
Mosey to “Field of Dreams”
12 min
Jerome WOD
Pair up with like-sized pax
75 yds
-Casualty carry down
Spring back
-Farmer carry two rucks 25 yards then 10 burpees. Repeat two times
-fireman drag buddy half way back
-run to recover rucks
-spring 75yds home.
Deck of Cards – F3 edition
Mosey to COT
MOLESKIN: Lots of great work put in after a Memorial Day Murph yesterday left slinky arms across the board. All of the sandbags were used, moved from station to station, and apparently had a re-visit to Fire Ant Hill.
Mosey to Field of dreams, where we picked up the Jerome WOD, named after Jerome Gonzalez who passed away at the Bragg heavy a few years ago.
Ended on F3 deck of cards style for these few minutes remaining, with Mainframe electing all exercises to be done with ruck on – as if the workout wasn’t fun enough.
Fun times, if you missed it, you missed it.
ANNOUNCEMENTS: Kenya convergence 6/10

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