Category: virile agitur

we didn’t shoot our eye out but we did break it

Leave a comment

WARMUP: disclaimer was disclaimed on the move bc it’s 16F. Mosey along the trail until we hit a giant tree in the way that’s been since we started but we never had enough guys to move it until now. For the record Flounder said we couldn’t move it. Oh ye of little faith😇. Every workout should start with a team log movement.
THE THANG: at “The Office” work was done.
5 weighted pull-ups, 10 weighted merkins, 20 squats. Then
10 ruck burpees minus the number of bb’s that a PAX was able to successfully shoot within a target on the target block ( styrofoam packing surrounding my solo stove that I got for Christmas yesterday). @Sprocket found the mark 7 / 10 so everyone did 3 ruck burpees. Mosey for quarter mile. Then dips, derkins, and step ups and 7 ruck burpees bc buttterFat discovered that the 19$ toy pistol wasn’t cold tested. Hopefully Black Bart never learns of my weakness. Mosey another quarter mile & more exercises and burpees until we went on a trail building log lining party on a fresh patch of trail for a few minutes. Oh and at some point we crossed a creek via an ice covered log.
MARY: Toy soldiers & imperial walker’s
ANNOUNCEMENTS: do hard things and quit being soft.
COT:

TClap |
0

don’t eat so many chocolate cookies

Leave a comment

WARMUP: 100 SSH with some blatant dance moves
THE THANG: ruck shuffling between the 4 corners of the EarthFare parking lot going over what each man’s goals are for the upcoming year. Reviewed the concept of the 8 block planning tool and each man shared some personal goals for 2023. At each corner there was an exercise performed. Single leg deadlift with weighted vest or rucksack was a crowd favorite. Burpees, squats, curb squats, merkins, ruck getups, cha-cha merkins, toe taps, lunges, cross over lunges, and some more single leg deadlift.
MARY:
ANNOUNCEMENTS:
COT: Esso made a challenge to the PAX to have a plan for the first quarter of 2023. If you want to change then tell your Shieldlock and ask them to hold you accountable. It really is magical what a little accountability can do over a short period of time. Prayers for those dealing with sickness andv always for marriages. And patience during this holiday season with family.
Stay frosty my friend
OLAF

TClap |
0

I Think We Where On A Trail

Leave a comment

WARMUP: Was Done
THE THANG: Olaf asked me to Q several weeks ago and forgot all about it. Had he not texted me the night before I would not have shown. 0515 rolled around and we had 3 pax plus me. First time ever meeting Butter Fat, what a cool awesome dude. And he wore some Altra Lone Peaks so he was in the cool kid club already! We grabbed our rucks and sandbag and I took the boys to a trail or at least tried to find it, behind Earthfare that our humble Olaf is in process of making. I think we found parts of it. We made our way down Dave Gibson Blvd. to a trail that I’ve never been on before (Shocking I know). All in all we got around 2.5 miles while passing the sandbag back and forth throughout. Olaf underwent hand surgery so he rolled in at the end much to our surprise.
MARY:
ANNOUNCEMENTS: Read Newsletter.
COT:

TClap |
0

ruckshuffle

Leave a comment

WARMUP:
THE THANG: following the runners towards Baxter ruck shuffle every downhill and flat as necessary to keep under 15:00 min/mile pace.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Adventure through the Isometric Inferno

Leave a comment

WARMUP:
Hoist three 50# sandbags on your shoulders and mosey to the office.

THE THANG:
On this adventure, we exchanged the sandbags every 75 yards ( est. ) and rotated them from shoulders, to left shoulder, right shoulder, front shoulders, waist carry and bear hug carry.
1st stop: The office – all rotated twice through a 30 dead hang on chinup bar, dip hold, plank hold, and low squat hold with rucks on and/or holding the sandbags on our shoulders.

2nd Stop – we advanced into the middle earth of the mtn bike trail in front of Gold Hill Middle and stopped and dropped the bags at some benches and cycled through rounds of a 1/2 dip hold with right leg hold crunch, then decline 1/2 merkin hold, then 1/2 dip hold with left leg hold crunch and then another decline 1/2 merkin hold.

3rd stop – we practiced teamwork in moving the sandbags across the Gold Hill nile river system and scaled the Denali like and gravel based hill to the electrical substation. We each chose a very attractive tree for 20 low slow squat row tree humpers.

Olaf drew our eyes to his exquisite trail markers along the way salvaged from historical snow plow extractions from the road.

MARY:
n/a

ANNOUNCEMENTS: Thanksgiving convergence. Olaf travelling to Waxhaw on Black Friday to pontificate on the virtues of Q Source.

COT: Prayers for a safe Halloween!

TClap |
0

There’s a hill here?

Leave a comment

I was late. It’s a long story. Happy to tell you any other time

WARMUP: Olaf took the PAX that were on time to the FW parking lot for some stuff that YHC missed
THE THANG: Hustle down the hill and hit the very dark trails. YHCs light is in the other car so it was fun navigating the gloom. No matter. We got to the hill by the GHMS lot and up we went.
At the top bear crawl both ways across the street and 20 4 count flutters with press.
Down the hill and 20 4 count ruck curls and overhead presses. Repeat up and down with same reps.
Bottom of the hill we head back and stop at each bridge.
1. 10x LSS
2. 15x Overhead press
3. 10x Ruck Curl
4. 10x LSS
Then it was time to airport power-walk back to CoT. With the last 300 meters a ruck run to meet up with the STL crew
ANNOUNCEMENTS:
COT:

TClap |
0

Rucking with a Ripple

Leave a comment

WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆

TClap |
0