Category: virile agitur

Gear Murph

Leave a comment

WARMUP: childs pose, upward dogdownward dog variations, merkins/peter parker – repeat
THE THANG: RUCKS/WEIGHTED VESTS ON
[KB rows x10 each side, merkins on bell x10 each side, squats with KBs or 40# steel poles – run to end of lot and back] repeat x5
[steel pole curls x10, steel pole bench press x20, KB swings x30 – run to end of lot and back] repeat x3
MARY: yeah
ANNOUNCEMENTS: is going on a summer tour to all the Monday AOs – Q and location announced Sunday evening – bring your ruck and weighted vest
COT: Tiller’s got love for F3. We’ve got love for Tiller.

TClap |
0

AKA at The VA

Leave a comment

WARMUP: Sasquatch led with a warm up as YHC was coming in hot.

THE THANG: grabbing a few heavy things and in no particular order
20 hand release merkins
20 Sandbag over the shoulder tosses
20 zerker squats
Farmer carry 2 KB’s to the curb and back (~100yds?)

When all of the above is done, run a lap around the parking lot.
All while wearing rucksack/weighted vest. AMRAP until time is up

MARY: ended with leg raises and big boys

ANNOUNCEMENTS: newsletter
COT: always go back for the 6

TClap |
0

No Man Left Behind

Leave a comment

WARMUP: None
THE THANG:
As we were exiting the Earthfare parking lot, we noticed a truck of two men pulling in hot, Excite Bike and Mayday. They were there for Sweep the Leg but the group had left. Olaf and I turned around and picked them. We ruck shuffled to locate the STL down to GH Middle around the back of the school grounds to Dam Road through the Walmart parking lot and out to RT 160 until we located the group running toward us from the Cameron Creek Development. While waiting we did an AMRAP of Merkins and LSS and we proceeded to stay with the STL group all the way back to COT. We both got in 2.62 miles with AMRAP stops along the way.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Badlands closed us out in prayer

TClap |
0

Everyday I’m Shuffling

Leave a comment

WARMUP: what’s that?

THE THANG:
Shuffled for 1 min, recovered with a 3 minute walk. Repeat until time was up.
Great fellowship.

MARY:
Wrapped up with some LBC, V-ups, and Big boys

ANNOUNCEMENTS:
Convergence-Invergence

COT: pursue your concentrica

TClap |
0

QF3 is Group

Leave a comment

WARMUP: nobody showed up with rucks so I kept my ruck on and joined the crew since the Q point is Group. No going solo.
THE THANG: ruck shuffle down to Goldhill road and back.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

our job is to spread seeds

Leave a comment

WARMUP: brisk shuffle to get warmed up. Despite what the other guys said it was cold this morning.
THE THANG: ruck for 2.5 miles while stopping to remove outer garments.
MARY: no Mary but did do some hip work
ANNOUNCEMENTS:
COT: Prayers for Men to lead their families.

TClap |
0