Tag: Change Order

Merkins, Squats & a Nutsniffer

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WARMUP: windmills, cherry pickers, imperial walkers and seal jacks.
THE THANG: Rucks on and stoping every 1/4 mile for pain stations. Exercises consisted of merkins and squats in cadence. Which type and how many varied at each stop. Under weight the entire time.

MARY: a little time for LBC’s, Hello Dolly’s and a few stretches. Some were more flexible than others.
ANNOUNCEMENTS: service and 2nd f opportunities abound
11/5 – Bethel
11/6 – 4 B’s
11/7 – Trash pick up at Harris St Park
11/26 – Convergence at The Ranch
COT: Always the 5th core principle

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Figure 8’s With Horses

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WARMUP: Nope
THE THANG: 2 "instructions"

  1. The route: Attempt to run figure-8's through new/old Kingsley
  2. Interval-style running which means .25mi quicker run and .25 just slower than normal run. Do this the entire time.

MARY: Nope
ANNOUNCEMENTS: Bethel…Ya'll sign up now, ya hear? Nov 13 is Round 2 of Excavation.
COT: For Sure.

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4 Corner EMOM avoiding the Harry Teeter dumpster juice

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter.

THE THANG:

4 corners EMOM behind Harris Teeter

Four stations each with a different exercise listed on a white board. PAX made three groups and picked a starting corner. You worked for 1 min as hard as you could then when the buzzer went off you had 20 seconds to get to the next corner and get ready for the next movement. We did this until each group did each corner three times, so three laps.

Then we had a 1 min half time and I followed every white board over to reveal a new movement/exercise listed. Then proceeded to do another three laps in the same fashion.

Laps 1-3 focused on upper body
Laps 4-6 focused on lower body

Laps 1-3 exercises

Push Press with Cindy
Temp Merkins (3 count down)
Bear craws
Shoulder taps

Laps 4-6 exercises

Front Squats with Cindy
Jump Squats
Over head squats with a PVC to keep shoulders engaged
Rapid curb step ups “Butkus” according to the exicon

MARY: flutters until the clock stuck 6

ANNOUNCEMENTS: 4Bs, Bethel, read the letter of news

COT: was had and prayed for

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Ruck/Shuffle @ S2S

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Love this AO as the opportunity to fellowship with PAX is the main draw for me. You have time to get past the surface and talk about what's happening in each other's lives, sharing burdens or giving praise reports.

WARMUP: None

THE THANG: Just stayed in Kingsley completing 3 laps of the Kingsley loop with an additional parking lot loop. Called 5 shuffles during the ruck – 1min, 2min, 3min, 4min, and a 5min. Mile ranges were 3.8-3.3.

MARY: None

ANNOUNCEMENTS: Bethel Shelter Serve, Trash Pickup, 4Bs, LaGramma

COT: STK!

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The Hill

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WARMUP: N/A
THE THANG: The Hill, out and back.
MARY: 20 LBC's with ruck on legs, 11 4-count flutter kicks
ANNOUNCEMENTS: Bethel Men's shelter upcoming,
COT: Prayers.

Thanks to @U0818FC8SUS for the privilege to Q and to everyone for having me.

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Hateful 8s

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9 did the hard thing this morning at Sweep.

The Thang
3.8 miles, 3 exercises (Burpees, Pistol Squats, Hand Release Merkins) of 8 reps at 8 stops on a figure 8 course

  • Stop 1 – Earth Fare
  • Stop 2 – Kangaroo Express
  • Stop 3 – Veterinary Medical
  • Stop 4 – Cameron Creek and Coverdale
  • Stop 5 – Traffic Circle on Hubert Graham
  • Stop 6 – My Driveway
  • Stop 7 – Cul de sac at the end of Tara Ln
  • Stop 8 – Braden Pool

NMM
Last weekend I spent 4 days in Wichita for their “Disruptor 002” rucking event. We themed the weekend around “The Patriot” and how unchecked anger is dangerous.

It was clear that we often allow anger to spill out over something small but the real issue is something much deeper. The root of anger is often pain we haven’t healed or fear we haven’t faced. The trigger isn’t always the problem; sometimes it’s just the tipping point.

Next time you react with anger, dig deeper for the reason you lashed out and address that issue. If not, you will continue to hurt the ones you love.

-IJ

Hateful 8s

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Groundhog Workout

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WARMUP: Warmed up before if needed
THE THANG: Mosey across the street to the bottom of Brayden Hill.
5 Burpees at the bottom
10 Jump Squats at Emory Ln
10 HR Merkins at entrance to Inizio parking lot
10 Hammers at corner of 160.
Rinse and repeat
About half way through switched to Burpees, Monkey Humpers, OH claps and Big boys
MARY: Finished up Soups BB’s
ANNOUNCEMENTS: Plenty going on
COT: Lots going on with M’s and trying to be Dad/Husband

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