Tag: Brawny

GoRuck’s Valentine’s Day Massacre

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Straight from the email inbox, delivered from GoRuck’s Tribe workouts, we performed The Valentine’s Day Massacre-Post Mortem (or most of it, at least)
WARMUP: Carry all sand bags to our starting point for a few of the typical warmup exercises.
THE THANG:
Buy-In: 100 Sandbag Back Squats
Then, 4 Rounds:
200m Sandbag Shuffle
20 Sandbag Clean & Front Toss
20 Bear Crawl Sandbag Drags (each drag=1)
20 Sandbag Shoulder-to-Shoulders (each side=1)
Cash-Out: 100 Sandbag Front Squats (Punchlist did finish, I did not)

2 Things happened this morning that I greatly appreciate:
1. When starting round 4, it appeared that I had enough time to complete so I made a comment about taking my foot off the gas. Band Camp then said he’d murder me if I let up, I’m paraphrasing. I appreciate the reminder that just because I’ve done good work before, it’s not a hall pass to coast into the perceived finish line.
2. While executing the Cash-Out Squats, I was nearing squat #20 and my form was beginning to suffer. I was leaning forward at the waist and compromising form. Seeing this, Punchlist called me out by name stating my error noting this was not the proper way to perform a squat, especially with the added weight of a sandbag. This means a ton to me because that translates to someone caring enough about me to not let me live incorrectly. You may roll your eyes at the connection but I could have easily continued my incorrect squats and have nothing happen. Or, I could’ve easily injured myself. Regardless, I wasn’t realizing the benefit of doing the hard work and PL saw that. I appreciate that.

MARY: Assumed it was included in the above.
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Back last! Rucking VQ with GAME!

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WARMUP: SSH and the Kasbah #2s
THE THANG: 12 was the rep count for all work to honor LEOs including my nephew. Ruck over to railing facing the lake and some hopping merkins until we got to the stairs. Up the stairs and over to the Marriott where we talked about Gratitude and Attitude then did some Russian Tap Dancers and LSS. Rucked to Sunbelt and talked about Maintaining focus and Energy. Rucked the perimeter of the parking lot and up to the roundabout. There, we did some calls raisers and slightly inclined merkins. Rucked back up the hill toward Panera passing around <@U02JMD0EKS8>’s 60 pounder. Rucked through the quiet zone again then back for some Mary. It felt quite contrary but we did some BB Crunches, Protractors and finally some body destroyers. The PAX were very gracious and kind.
MARY: Not Wild Eyed Crazy but yes, she popped on.
ANNOUNCEMENTS: <@U02JMD0EKS8> Bon Voyage March 1st, <#C040E2ZA943> March 8th, Convergence at <#C02P7E6JT55> on March 14th and the <#C03J56KFVAA> #Jaeger March 15th.
COT: Prayers for health and for strength. Prayers for the families of those who lost loved ones. Praises for Gratitude including the PAX and new jobs.

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Curahee

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WARMUP: stretch, mobility
THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses.
MARY:
ANNOUNCEMENTS: Battlebot going away Q at Alcatrez, Jaeger
COT: Health for kids, marriages

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KB Mile

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WARMUP: plank position… upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog
THE THANG: weights 10-35lbs used (pax choice)… run the Kettlebell mile (around all the stop signs of the Earthfare lot and behind Earthfare 3x) holding the weight on one side and switching hands as many times as desired… once finished leave bell on Earthfare sidewalk…

Run to SouthState Bank 6 burpees
Run back to your KB and 6 snatches each side
Run to Firebirds and 12 dips on bench
Run back to your KB and 6 snatches each side
Run to FifthThird Bank and 6 burpees
Run back to your KB and 6 snatches each side
Run behind Arby’s and 12 hand release merkins
Run back to your KB and 6 snatches each side

Rinse and Repeat (not the KB mile) except 3 snatches each side this time… then pick up the 6…

SURPRISE!!! We did 1/4 mile with our KBs to finish the workout. That was a crowd pleaser.

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2-18 Doras and light poles galore

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WARMUP: step off at 0500 to the side lot of TCES

Exercises in cadence:
Side straddle hops
Windmills
Imperial walkers
Cherry pickers
Seal jacks
Merkins w/rucks on

THE THANG: Doras and light poles

Dora with a partner:
100 merkins with ruck on
200 squats with ruck on
300 flutters with overhead ruck hold or press – dealers choice

Step off to opposite side of school to begin light pole work:

Light pole 1 – 2 man makers and 18 ruck merkins

Light pole 2 – 2 man makers and 18 squats

Light pole 3 – 2 man makers and 18 hand release ruck merkins

Light pole 4 – 10 ruck merkins

Light pole 5 – 2 spider man ruck merkins and 18 squats

Light pole 6 – 2 man makers and 18 squats

Light pole 7 – 2 sumo ruck squats and 18 big boy sit ups with ruck on chest

Onward to the pillars for gas pumpers I/C with rucks on chest.

Back to COT

MARY: geometry class for 2 minutes
ANNOUNCEMENTS: yes
COT: 5th cot principle

YHC regrets having to split after name-o-Rama but concentrica obligations were present.

Thanks for the call Falcon Crest. :eye:

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Pick Up The 6

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WARMUP:
What’s that?

THE THANG:
3 corners
Corner 1: Bank Parking Lot – 10 Merkins run to Corner 2
Corner 2: Cul-de-sac on Ben Cassey – 10 Big Boys run down hill through the parking lot to corner 3

Corner 3: Cul-de-sac on Patricia – 10 SSH
Run up Dave Gibson Blvd hill back to Corner 1

After completing the exercise at a corner, go back and pick up the 6 and complete half of the exercise. Everyone has to go back to get the 6, completing half of the workout before moving to the next corner.

MARY:
ANNOUNCEMENTS: D2D, Rooster, Jaeger, Convergence
COT:

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CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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dusting the rust off

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Basic warmup – Ruck off – In cadence SSH WM IW MNC LSS

Stragglers coming in hot

Ruck around lot

Starfish -easy version

ruck on – March between points and center
Center- 10x merkins
points – 15x squats, good mornings, calfraises, lunges, imperial walkers

Ruck around lot

Starfish – difficult version

Ruck off – Bear Crawl Ruck pulls between points and center
Center – 10x manmakers
Points – 15x thrusters, bent over rows, ruck swings, flutter press, ground to Overhead

Ruck around lot

Bavk on field – Overhead rifle carry to opposite end of field – farmer carry back switch hands half way

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Matters of the Heart

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We had 11 PAX and 6 fly by runners this morning at The Hive.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
10 Reps Each Stop

Method of Travel between Stations
Lunge walk to each row

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Lawn Mowers Both Sides

KB OH Carry back to start, rinse and repeat.

In between each round YHC waxed poetic re: matters of the heart. We took a crash course God’s Word says about what should be leading us in contrast to what the world says. Is it our hearts or our minds?

Jeremiah 17:9
Romans 12:1-2
2 Tim 3:16, Joshua 1:8, Psalm 119:9, 11

We completed two rounds

Mary
WWI Situps
Snap Crackle Pop
Flutters w/bell
LBC’s w/bell
High Plank to round it out

Solid COT. Prayers for a few PAX mentioned by name.

Thanks, Happy Hour, for the opportunity to Q at The Hive!

Punch List out.

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