WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Ran around parking lot stopping to do a few COP warm-ups here and there.
THE THANG:
Ran across cool bridge to field house. Partnered up for some BLIMPS. Partner 1 did stationary exercises (alternating between 2 listed below), while partner 2 did moving exercises to the bleachers, then ran the rest of the way, across the bleachers and back.
1. B – Bomb jacks, Box cutters, ==> Broadjumps
2. L – LBCs, Lunges (in place) ==> Lunges
3. I -Imperial Walkers, Inclined Merkin ==> High Knee
4. M – Merkins, Monkey Humpers ==> Mosey
5. P – Plank Punches, Peter Parkers ==> Power Skip
6. S – SSH, Scorpion Dry Dock (5 each leg) ==> Shuffle Left/Right
Finished right on time. Great work, men!
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: :white_check_mark:
THE THANG: move around and do a lot.
MARY: not much. Made it back for 10 burpees at the close
ANNOUNCEMENTS: :white_check_mark:
COT: discussion on candor
WARMUP:
THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson.
– <@U05RN7GSDLH> , <@U0904HV02BY> , and <@U05K5D10AG6> rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you’ll have to pay to find out the answers.
– <@U03B9G9BXJM> came dressed for a chilly golf outing, complete with puffy jacket. Guys gave him a lot of crap, but they don’t have sensitive nipples, so they don’t get it.
– <@UGU3XR5RP> was in typical form. That means it was a non-stop stream of working hard at both the exercises and giving me a hard time.
– <@U087NCUTMPT> has HCed to bringing an additional 50 lb KB to the Hive from now on for those who are interested. So… no one.
– <@U19FA0Q8Z> is a grown-ass man. NOT a grown ass-man. Hyphens matter.
– <@UGYDCTRST> gave me a normal fist bump at the end, and after checking his temp (rectally, of course) to make sure he wasn’t ill, he recognized where he went off the rails and gave me the normal Slash treatment.
– <@U5DBBKTE0> was the standard and helped us with our form. That was the focus this morning, doing the right things the right way. When that’s the theme, he’s the go to.
– <@U0A25GTDDEJ> has his foot on the accelerator. But he’s not redlining yet. He wins the Helmet award for my favorite guy that had his VQ this week at Ring of Badgers (Fire).
– <@U06P97NSX17> was the sole representative from the Gaggle of Degenerates. Especially since the King of the Degenerates (<@USBP08L1G>) was occupied elsewhere.
– <@U5DKASDQU> was the WarDaddy today (see previous bullet as to why). On a side note, his new retirement gig is developing lesson plans for a new Minnesota Quality Learing Center franchise he’s opening on the WestSide.
This report is true and is able to be copied and pasted into the /slackblast by any man who wants those stats bumped up.
MARY:
ANNOUNCEMENTS:
COT:
Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.
THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell
Move further around the school
5 clean and press with bag
Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell
Head toward COT
Run a lap slick
MARY: 45 burpees
ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31
COT: :white_check_mark:
WARMUP: in the police parking lot (Longshanks style)
Toysoldiers, mosey, butt, kickers, mosey,
high knees, karaoke
THE THANG:
Hit the hill (minuteman has some video evidence) for 7s Burpees and Bombjacks
Headed over to the little mounds at Millstone Park for some declined inchworm Merkens and Bulgarian split squats
Found the print shop for some dead hang and called pull-ups
Burpees on a string of pearls on the way back to COT
MARY: did some hip mobility
ANNOUNCEMENTS: https://givebutter.com/BreakTheDam run is January 31
COT: was held
WARMUP: :white_check_mark:
THE THANG: :white_check_mark:
MARY: :white_check_mark:
ANNOUNCEMENTS: :white_check_mark:
COT: :white_check_mark:
We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today.
WARMUP: SSH, MCs, Parker Peter, Peter Parker, Plank, L/R planks,. Mosey to back parking lot, cariaco
THE THANG: Muster on the grassy patch in back parking lot where we started, left, and returned a few times. Running took us to the south wall of HT, the tire shop and the north wall of HT in between stops at the grass. Pax fit 100 burpees into the workout in doses of 10. Other fun included bear crawl, crawl bear, crab walks, lunges, various flavors of Mary, and it was all topped off with suicides.
MARY: Included along the way
ANNOUNCEMENTS: New name of HT workouts Wed/Fri is The Forge! also encouragement to register for Break the Dam run on 1/31, plus 8-blocker on Jan 3rd at Panera
COT: Encouragement for pax to bring some closure to 2025 before starting 2026 by reviewing photos on their phone from Thanksgiving through Christmas period. This practice always grounds me and give me perspective. It especially deflates anxious thinking/feeling about future and various regrets/shame by providing a very real and visible depiction of the true blessings and joy in my life.
Thanks for the invite Miyagi! Carry on with your mission of forging HIM!
#KeepPosting