Category: virile agitur

Introducing the Office

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WARMUP: disclaimer
THE THANG: took a tour around the outer perimeter of the Manliest AO in the Fort. We stopped at what is now referred to as “The Office” where each man did a weighted pullup while another man stabilized the pull up station by holding a dip. After each man did their rep @Flounder decided to show us all up with preforming 3 weighted pull ups at the ripe old age of 76. We made one last lap around the VA and made it to the base of the hill by cycle bar where we took turns calling squats while passing a baby sandbag around the circle. Introduced the hillbilly squat: a deep squat followed by two hillbilly walkers. Then sprint up the hill to COT.
MARY: we did a few flutters
ANNOUNCEMENTS: Journey groups will be forming soon. If interested contact me
COT: prayers for schools, parents dealing with teens, marriages, work stress, and patience with in-laws.

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Compound Progressive Stress w/Isometrics

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WARMUP: Mosey with buttkickers, high knees, side shuffle r/l, then wide, regular, and diamond merkins in cadence, followed by a second mosey with rucks.

THE THANG:

30 20 10
Ruck Off: Good morning-GM Curl-GM Curl Press
30 Count – Ruck Front Side Plank – R-RegPlank-Side Plank – L
Ruck Front: Half Squat-Full Squat-Squat Jump
30 Count – Ruck Back-Down Dog-Crock Plank-HoneyMooner
Ruck Off: Sumo Squat Tip Toe-Tip Toe AroundtheWorld Jump Run In Place Press Hold

-Ruck Shuffle-

Ruck Back ; Bear Crawl-Inchworm-Crawl Bear
30 Count – Ruck Front: Bicycle-Box Cutter-Hello Dolly
Ruck Off: Chest Pullover-Chest Side Fly-Big Boy Situp Slam
30 Count- Ruck Front-Crab Walk-Peter Pointer-Crab Table Run
Ruck Off Front Raise: Front Raise to Tri Press-Side Lunge JumpShot
Ruck Off – Overhead: L/R Front Lunge Hold Overhead-Chair Incline Hold-Lunge Runners

MARY:

ANNOUNCEMENTS: Defer to STL COT

COT: Defer to STL COT

Spartan Playlist: https://youtu.be/CVSswPyf94M

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perfect GTE31 recap

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WARMUP: ruck towards bank
THE THANG: squats, pick up bottles and find trashcan.
Found the largest telephone pole ever. Picture available on request.
MARY: ruck shuffle back from fire-station
ANNOUNCEMENTS: yep
COT:

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Trail Rucked with hill climbing

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Pre-warmup
3 of us launched at 4:45a for a pre-ruck 1.6 miles
Warmup – None
The Thang:
Trail Rucked with hill climbing
Small Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
Large Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
·
@Airwolf
was cool, calm, and collect as always. He shows and goes.
·
@Dojo
was round house kicking trees down to make new paths. Monday’s are leg day.
@Ölaf
we need more Olaf’s.
·
@Flounder
and
@Triple Lindy
went Bigfoot hunting while we were in the woods. No sightings but we did see a couple of deer.

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Ruck fartlek

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WARMUP: lap around the parking lot. Each man had opportunity to lead an exercise in cadence.
If memory serves correct it was:
Squats,
Merkins,
Standing penguins,
Imperial walkers
Moroccan night clubs
THE THANG: Fartlek style repeats focusing on keeping feet quiet (meaning less impact and less putting on brakes), keeping head steady, keeping ruck close to body, quick short steps landing on a bent knee vs an outstretched leg. We did over 2 miles worth of speed work. Very proud of the guys for coming out and getting faster. Spare rucks are always available for guys to attempt The manly thing.
MARY: keep core tight during shuffle to reduce chance of injury.
ANNOUNCEMENTS: congratulations to my wonderful M for not killing me for the first 14 years of our marriage.
COT: Grout took us out. Prayers for @shower curtain

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ClimbTheRope

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Flounder was MIA this morning and was missed. WARMUP:we prerucked down to the elementary school to offer some prayers for a safe school year. Then we took a ruck around the block.
THE THANG: standard low slow squats, some weighted and slick merkins,
MARY: we did a few big boy sit-ups. Also brought back a new ab exercise learned from the San Antonio Nantan called climb the rope. Happy to give a demonstration in the gloom. We also did some standing penguins.
ANNOUNCEMENTS: read your newsletter
COT: Fishsticks took us out.

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Bonsai loops at the VA

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WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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VQ at VA for SPowers

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WARMUP: 1 min plankitude followed by ruck through the woods to destination pull-up and dip station. Carrying Mic the whole time through the woods.
THE THANG:
4 stations
1st person does pull-ups until failure then switch over to dips.
2nd PAX does squats with ruck on.
3rd PAX pounds Mic into the ground like a sledge hammer alternating hands each time.
4th pax does mountain climbers with ruck.
1 min timer signals when to rotate.
2 rounds were performed.
Then rucked up and finished the loop back around to the school. Handed over Q to @SPowers who had us doing laps around the EarthFare lot with ruck exercises at each stop sign. Lunges, shoulder presses, curls, merkins, squats. Before it was over he was calling cadence like a natural. Great VQ after only a month of posting. Look forward to many more.
MARY: men only
ANNOUNCEMENTS:
COT: prayers for marriage and family

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Tnarky Sitle

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WARMUP: 1 min plank of gratitude forevermore referred to as plankitude.
THE THANG: merkins (perfect form) , penguins, fire hydrants, suicide squats, mixed in with 2+miles of rucking.
MARY: plank
ANNOUNCEMENTS: newsletter
COT: Shady prayed us out

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