WARMUP: Windmill, Hula hoops, Hoops hula, Low slow squats
THE THANG: Pick your poison from the junk in my truck. Did laps around the parking lot and switched coupons every 10 minutes
MARY: Broga
ANNOUNCEMENTS: newsletter
COT: Closed in Prayer
Ruck a warm up lap around field stopping to do some Imperial Walkers, Squats, Merkins, and Mountain Climbers. Ruck over to side of school. 4 rounds of the following: 10 man-makers, 10 OH press, 10 merkins w/ruck, and 10 bent over rows.
Ruck to other end of school. Partner up. 200 swings, 200 big boys, 200 curls, and 200 squats. P1 OH carries the sandbag to the stop sign, then front carry jog back and switch. We made it to the curls before time was up. Carry everything back to COT.
Small group this morning but good conversation. Until next time.
WARMUP:
SSH
Windmills
Merkins
Low slow squat
Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag
THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters
If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill
Take a breather at the top, return to bottom, switch and repeat
Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters
MARY:
We were already 8 minutes late to COT
ANNOUNCEMENTS:
Newsletter
COT:
Prayers for Luka
WARMUP:
– Mosey around the big loop in front of the school
– Windmill X10
– Imperial Walkers X10
– Cherry Pickers X10
– Merkins X10
THE THANG:
DOB 2/2/1978
– 2 OH Squats
– 2 Ruck Thrusters
– 19 Merkins
– 80 Single Count Flutters.
12 Years of Service and 37 Years of Life
– 12 Man Makers Run 100 yards
– 37 Ruck Swings Run 100 yards
– 12 SQUATS Run 100 yards
– 37 Bent Over Rows Run 100 yards
– 12 Merkins Run 100 yards
– 37 Ruck Curls Run 100 yards
RINSE AND REPEAT
Shield 809 (we did not get to do this, probably b/c I spent too much time during the warm-up)
– 80 Flutters with Ruck OH
9 LBC’s with Ruck OH
MARY:
– Round Robin picking exercises
ANNOUNCEMENTS:
– Pints and Padres tonight at the Print Shop
COT:
-Prayers for marriages
– Prayers for healthy families
Thank you Divac for the opportunity to lead!!
We ventured out to conquer the infamous Heart attach hill in Tega Cay, added extra weight to our rucks and off we went. Camaraderie pace and great mumble chatter.
MARY: Moroccan night clubs and windmills to loosen up the muscles after the hike.
ANNOUNCEMENTS: AMRAP for autism and Manion are coming up.
COT: stays in COT
Tinsel out…
WARMUP: SSH, Arm Circles, Jogged a lap around the parking lot
THE THANG:
Hold Ruck overhead for 3 mins
20 upright rows
Hold Ruck overhead for 2 mins
10 upright rows
Hold Ruck overhead for 1 min
5 upright rows
2 Rounds
24 Mountain climbers with ruck
24 Plank jacks
12 Man Makers with sandbag and ruck on
12 Ruck get Ups
Rucked to the back of the build with sandbag and ruck – rinse and repeat
2 Rounds
12 Sandbag deadlifts with ruck on
12 Bent over rows with sandbag and ruck on
12 Chest presses with sandbag
12 Sandbag bridges
Rucked to the back of the build with sandbag and ruck – rinse and repeat
MARY: 1 minute plank hold with ruck on back
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
– Jog a lap with dynamic stretching
– Normal stretches (i.e. windmills, tappy-taps, etc)
– SSHs
– Merkins
THE THANG:
Ruck up and bag/sack up…
– Head to amphitheater
– Start with Hellevens
o Manmakers and curls
o Toss the bag up the hill – 10 manmakers
o Carry it down – 1 curl
o You know how it progresses from there…
Race lap around the school
o Crosswalk is the start and finish line, keep to the inside on the back lot, cut over at the sidewalk, turn right and go in front of the school
o As you cross over the crosswalk again, plank in order of finish
o Winners, in order, pick their sandbags for the next part
Go to the field – ground your rucks – take your selected sandbag
o 4 corners
Corner 1 – 10 OH press
Corner 2 – 20 bent over row
Corner 3 – 30 Deadlifts
Corner 4 – 40 Flutters with press (double count)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP:
300 yd mossy without ruck
Moroccan night clubs, windmill, low slow squats, SSH
THE THANG:
Pick a sandbag and perform the following:
The idea was to get 46 reps of each exercise so I broke it down into 3 cycles, 15+15+16 with a 300yd lap with ruck and sandbag after each cycle has been completed. Use you sandbag for all exercises, ruck on at all times except for last exercise:
Sandbag toss
High pulls
Curls
Squat
Over the shoulder toss
Bend over rows
Chest press (no ruck)
As planned it took about 50 minutes to complete all 3 cycles
MARY: 10 minutes of broga
ANNOUNCEMENTS: the Manion is coming, Chupacabra is coming out of hibernation, AMRAP for autism is coming in April
COT: stays at COT
It was great to start my birthday with such a fine group of PAX; Jäeger beer to take home for each attendee.
Tinsel OUT
WARMUP:
– LSS
– Windmills
– Cherry Pickers
– Merkins
– Plank
– Down Dog
– Up Dog
THE THANG:
Utilized the outer drive/loop around the school (.55 mi).
Lap 1 – Three pain stations during the lap.
Station 1 (Large South parking lot):
– 20 high pulls
– 25 ruck curls
– 20 ruck swings
– 25 ruck rows
Station 2 (East drive by Gold Hill Rd)
– 25 squats (ruck on)
– 25 flutter press
– 15 ruck ground to overhead
– 20 tricep extension
Station 3 (NE lot by baseball field)
– 15 merkin (ruck on)
– 20 mountain climbers (ruck on)
Lap 2 – No pain stations
– alternate overhead and front carry (no straps)
Rinse and repeat
Messaged Divac Monday to let him know the black diamond workout was gonna have to wait until my hips and legs would allow me to bend over again…. apparently I forgot I wasn’t in high school anymore and tried to lay down some fast times at Dam2Dam over the weekend. Paying for it this week.
WARMUP: rucks off – SSH, IW, broga things, MtnClimbers
THE THANG:
rucks on and walk circle, ending up at the tiered walkways next to baseball field.
At end of each tier, perform groups of exercises IC.
merkins/squats, thrusters, curls, sumo high pulls, OH press, bent over rows
Return back to circle and continue doing laps, stopping for OYO exercises at various points along circle with stretches of using ruck to do rifle carries.
total of just over 2.5 miles with lots of great mumblechatter along the way.
COT: announcements/prayers/praises
Thanks for the nod Divac – black diamond next time