Did you bring your best?

2026-07-15Leave a comment

QIC: Cyclops
When: 07/15/2026
Pax: Band Camp, Barney, Bonsai, Brawny, Cyclops, Honky Tonk, PETA, Über
Posted In: kitchen sink

WARMUP: Short mosey with rucks on.
Arrive for warm up – rucks off

Windmills I/C
Cherry Pickers I/C
Seal Jacks I/C
Imperial Walkers I/C
Merkins I/C

Rucks on and mosey to the main event

THE THANG: PAX did 7 rounds of the following exercises followed by a run at the end of each round:

Each round consisted of:
Ruck on – 15 shoulder taps on each shoulder
Ruck off – 15 ruck pull thrus
Ruck off – 15 ruck curls
Ruck off – 15 ruck swings

Quick run (slick) to the driveway turn and back

All rounds were completed just in time to return to COT at 0600.

MARY: No time

ANNOUNCEMENTS: Reqd your newsletter

COT: Shared some tough stuff – burdens shared are burdens lighter. No OYO.

NMM – When we look in the mirror at the end of each day – can we say we gave our best? PAX were asked to bring two things to the workout today – their rucks and their best. Life requires the same from us. Let’s give it men. The world needs you and your example more than ever.

Brawny – thanks for the call. 👁️

TClap |

Q3.1 shared leadership

2026-07-15Leave a comment

QIC: Shady
When: 07/15/2026
Pax: Barney, Brawny, Cherry Pie, Cyclops, Dojo, Happy Hour, Honky Tonk, McHale, Shady, Shaq-a-Roni, Sofrito, Tiller
Posted In: qsource

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

TClap |

Attack of Heart Attach Hill

2026-07-14Leave a comment

QIC: Resort Wear
When: 07/14/2026
Pax: Brawny, Falcon Crest Ryan_F, Mainframe, Mark Nestel, Pollo Hermano, Resort Wear
Posted In: Currahee

WARMUP:
1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x5 IC
– Side Straddle Hop x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
– Power skips
– C-skips
– Sprints

THE THANG:
## 2. HILL SPRINTS & LEGS
**Format:** Sprint up hill → walk/jog down for recovery → 1 leg exercise at the bottom (x20 total, x10 each leg where applicable) → repeat.
**6 rounds — rotate through:**
1. Squats
2. Reverse lunges
3. Knee kicks
4. Forward lunges
5. Calf raises
6. Side lunges
7. No Ruck Squats

## 3. BAG WORK — Back / Abs / Hips (14 min)
**3 rounds:**
– Stiff-leg deadlifts x15 *(neutral spine, hinge at hips — do NOT round the back)*
– Glute bridges or hip thrusts x15
– American hammers x15 (over/back is 1)
– Deadbugs x10 (5each)

MARY:
ANNOUNCEMENTS: Stuff the Bus
COT: Family’s and Safety for Travel

TClap |

Simple and sweaty

2026-07-13Leave a comment

QIC: Mainframe
When: 07/08/2026
Pax: Backdraft, Barney, Brawny, fishstix, Mainframe, Maximus, PETA, Pollo Hermano
Posted In: kitchen sink

I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to front of school.

21 reps each of clean and presses, bent over rows, and jump overs. Front rack carry bag to end of columns and back. Repeat same 3 exercises but 15 reps of each. Bear hug carry bag to end and back. 9 reps of same 3 exercises then front rack carry down and back.

Next series is walk over push ups, squats with bag on back, and over the shoulders. 21 of each, single shoulder carry down and back. 15 of each, other shoulder carry, 9 of each, then front rack carry down and back.

Over head carry to end of columns. Bag toss to next cross walk. Back to COT and finish with 21 big boys. Solid work by all PAX. Thanks for opportunity @U088CUMTQ05

TClap |