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
WARMUP:
SSH
Low slow squat
Merkins
Bear complex with sandbag:
– hang clean
– Front squat
– Push press
– Back squat
– Push press
THE THANG:
Workout 1
Reps: 21-15-9
Throw sandbag over shoulder
Merkins (with ruck)
4 count flutters (slick)
Ruck swings
Workout 2
11s
Sandbag back squats
Sandbag rows
Mode of transport: sandbag bear hug carry
Workout 3
10 minute AMRAP
10 hang cleans
10 front squats
10 push press
Carry sandbag to light pole and back (regular back carry)
Workout 4
Catch me if you can
1 sandbag per team
Partner 1 does farmers carry
Partner 2 does 5 burpees (ruck on) then ruck shuffles to catch up
MARY:
LBCs
Flutters
Hello dollies
ANNOUNCEMENTS:
COT:
Everyone has stuff they’re going through. Don’t be a Dick
WARMUP: Nope
THE THANG: 3.5 miles with heavy weight
MARY: Nope
ANNOUNCEMENTS: D2D match on Saturday!
COT: Around the horn
Warm Up
Brisk lap around the soccer field.
Weinke
Ruck BOP
Set distance of 20 yards between two points
Bear crawl to point B, exercise, lunge walk back to point A. Repeat until complete.
30 4 ct SSH
30 Ruck Curls
30 OH Tricep Extension
30 OH Press
30 Ruck Merkins
30 4 ct Flutter w/Press
30 Squats
30 Good Mornings
30 4 ct Russian Twist
30 ct Z Press
30 ct Reverse Lunge
30 ct Ruck Sit Ups
Ended the BOP with a lap around the school ar a conversational pace. Watch out for ice!
Finisher
Broga! At a ruck workout! It was magnificent.
COT
Praises for pregnant wives. God is good. Prayers for healthy pregnancy, delivery, and life for both mom and baby.
Praise for church on Sunday. For the community of believers.
A pleasure as always to Q. Thanks Divac for keeping it real and scheduling YHC!
Punch List out.
YHC’s brother in law (F3 Blanca) recently graduated Sapper school for US Army and is headed to his first post at Fort Bragg as a 2nd LT tomorrow! YHC did my best to build a #weinke worthy of the Sapper level of fitness. Check out more on Sapper here: https://www.youtube.com/watch?v=yHuUk7lCNkI
Here’s the workout:
Currahee Weinke
1/16/2023
Warm Up:
• Ruck Shuffle around big loop with breaks to do exercises
o Squat
o Merkin
o Mountain Climber
o Flutter with press
Main Thang:
Partner up. Each partner does the exercise. Ruck OH for SIX (curls at failure)
Round 1 – Partner A has ruck; Partner B has ruck
• A: Ruck pull through with merkin
• B: Ruck to mid-field – 5 burpees slick; Ruck to fence – 5 burpees slick
• A: Ruck thrusters
• B: Dairy carry to fence – 10 burpees slick
• A: Ruck curls
• B: No strap carry to mid-field – 10 burpees slick
Round 2 – Partner A is slick; Partner B has both rucks
• A: Burpees
• B: Ruck on / Ruck OH to mid field – 5 squat with Ruck OH
• A: Lt. Air Dan (2 lunges + jump squat)
• B: Dairy carry both rucks to fence – 5 man makers
• A: BBS
• B: Ruck front/back to fence – 5 squats
Round 3 – Partner A has both rucks; Partner B is slick
• A: Ruck on / Ruck Press
• B: NUR to fence – Run back
• A: Ruck on / Ruck Curl
• B: Bear crawl to mid field – Crawl bear back
• A: One ruck TWO weights – Squat
• B: Run to fence – 10 burpees
Moleskin:
Strong work done by ALL men this morning. Great to see Tsunami back in the gloom! Mainframe did Mainframe things and we all watched in awe. Olaf did Olaf things and we all watched in confusion but also in awe (umm one armed burpees anyone?). Blanca confirmed the #weinke met his expectations. YHC just tried not to spill merlot.
Announcements: D2D Fundraiser – do it!
COT: Praise for seeing joy in our kids eyes. Prayers to make the first things first – ALWAYS!