WARMUP: brisk shuffle to get warmed up. Despite what the other guys said it was cold this morning.
THE THANG: ruck for 2.5 miles while stopping to remove outer garments.
MARY: no Mary but did do some hip work
ANNOUNCEMENTS:
COT: Prayers for Men to lead their families.
Great to see DaVinci and Tinsel back out in the gloom but before we started warm up they stepped off to get some miles in and discuss recent design innovations in exterior illumination.
We did a couple of core warm ups then did a lap of catch me if you can. P1 does 5 HR merkins while P2 travels with both bags. P1 sprints to catch then swap. Always a quick way to get warm.
We moved to far side of field for main work. Crazy 8 which is 8 rounds of 8 reps of 8 exercises. 8 exercises were swings, merkin w/ruck pull thru, curls, lunges w/ruck overhead, bent over rows, mountain climbers, squats, and flutters w/press. Somehow merkins w/pull thrus are now forever to be called Ashley Cummings at Currahee. Show up and we’ll try to explain. Around the 2nd round fishstix offered Cicada some extra gloves he pulled out of somewhere. Cicada spent the next 2 rounds trying to determine what smelled like raw sewage, then the next 2 rounds getting over the dry heaves. Either fishstix used these to bear crawl thru the Golden Corral run off or used them to harvest choice meat from the TC deer culling. Pretty impressive for a set of gloves to funk up the outdoors. After throwing them away we finished the WOD and cashed out with 8 man-makers. Then we did various movements across the field: bear crawl, oh carry, fireman carry, and backwards oh carry. Recover, recover.
Back to COT. Great group this morning. Lots of mumblechatter helped the time fly by. Thx for the opportunity Sprocket.
WARMUP:
– SSH / CP / IW / WM
– mosey to amphitheater
THE THANG:
– modified suicides with 10/20/30/40/50 reps each
– 5x man-makers every 5 minutes as break
– squats / mountain climbers / plank jacks / standing side crunches
MARY:
– mosey back to COT / Airborne hip exercise
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: none
THE THANG: 3.2 miles around new Kingsley and old Kingsley.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: Quick warmup ruck around the back of the school to the front entry drive for COP.
– SSH
– LSS
– Plank into downward dog, honeymooner, L arm high and R arm high.
– Windmill
THE THANG:
Ruck to trailhead park. While in route, there was some chatter/concern that we were headed to “the hill” for a second week in a row. As much as I love taking the hill, I had something a little different planned…an early intro to prep for The Chad.
– 100 step ups
– 100 squats (ruck on)
– 100 irkens
With 30 minutes left on the clock, we rucked back to the school for some field work.
Cones were placed every 20 yards (approx). 4 segments out / 4 segments back. 5 ruck man makers to start and at each turn.
Out:
– MOT = bear crawl / 10 ruck on merkins at each cone
Back:
– MOT = Lunge walk with ruck overhead / 25 ruck rows at each cone
Out:
– MOT = Bear crawl ruck drag / 10 BBSU at each cone
Back:
– MOT = Lunge walk with ruck front carry / 25 DC flutter press at each cone
ANNOUNCEMENTS: Support the shoe drive.
COT: Prayers for safety, health, peace and trust in the Sky Q.
Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. The Coop was renamed “Ring of Fire” in honor of Cash. Double D shared stories through the workout. Cash was a genuine person who was always ready to help out a friend.
Jekyll provided me with a backblast from 2015 where Cash was in attendance. I decided to copy it on a piece of paper and unfortunately dropped it in the gloom so it did not match the exact workout.
We first moseyed to the front entrance of the school for COP (SSHs, IWs, Windmills, Cherry Pickers, Plank Stretches, and Mountain Climbers)
Next, we moseyed to the gym wall for People’s Chair with each pax running out to the parking lot for 5 merkins. One round of Balls to the Wall.
The lights came on making it easier to navigate, mosey to the ROTC building.
Dirty McDeuce (3 exercises, 12 reps) Run to the top of the hill, 5 burpees and back down to starting point.
R1: Merkins, LBCs, Lunges
R2: Wide Arm Merkins, Hello Dollies, Squats
R3: CDD, Flutters, Jump Squats
R4: Stagger Merkins, X/Os, Calf Raises
Back to the top of the hill near the school
Three rounds of toe touches, Dips, Derkins (12 reps)
Back to COT
Closed with Cash’s prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.
WARMUP:
Some old man stretchy things and a few merkins
THE THANG:
Heavy stuff we carried:
– 80lb bag
– 70lb bag
– 50lb bag
– Olaf’s Hammer of Justice
– Olaf’s 80lb bag of shit stuffed in a 60lb bag
– Log – it’s big, it’s heavy (-ish), it’s wood
– a 25lb KB
– maybe something else?
As a group, we carried the heavy things around the back of the school to the playground and put them down. Marked off roughly 40yards.
Did 11s with Ruck Merkins and Overhead Presses.
Carried the heavy stuff (everyone has to carry something different each time) out to the right and to the end of the fence. Bear crawled with rucks to fire hydrant and back.
Continued loop around back of school to small parking lot for some ruck curls.
Continued carrying heavy things to front lot to play a little catch me if you can.
Final movement was practicing carrying our body weight (or close to it) for about 200 yds.
MARY:
It’s dudes only, bro.
ANNOUNCEMENTS:
These is where we tell people about up upcoming events.
COT:
This is our 5th Core Principle.
We did a modified Manion type of workout:
15 squats with ruck and sandbag on
15 ruck curls
run one lap (1/4 mile)
partner up and toss sandbag for 100 yards
15 ruck curls
ruck one lap
partner up and toss sandbag for 100 yards
15 ruck curls
run one lap
partner up and toss sandbag for 100 yards
15 ruck curls
ruck one lap
partner up and toss sandbag for 100 yards
15 ruck curls
one of the sandbags couldn’t take it any longer and started smoking after the first 100 yards, filler bag was destroyed!
Crab cakes was voluntold upon arrival to lead us on a great 10 minute broga session and as the HIM he is he accepted with a big smile!!
It was a great combination of ruck, run, broga plus all the mumblechatter.
Cicada and Badlands are morphing into ruckers.
Great to see Dinghy back in the gloom, we also had a visit from Snooze who drove 45 minutes to join us that morning.
Tinsel OUT
9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that was presented by YHC on the Dave Gibson Hill.
However before that I took the PAX down the hill and back towards Gold Hill Middle School and shared that I was very disappointed that I missed the relay and I was hoping to relive the experience with the unsuspecting PAX that showed including several HIMs that conquered the relay just two days prior. Maybe I should have had more mercy? 🤷🏽♂️
We stopped at the entrance to Gold Hill and I laid out the challenge. Run to the opposite end of the parking lot towards where Colosseum COT takes place. Challenge: run there and back and complete 100 Merkins in any combination rep total of your preference, just get 100 done before you get back to the start.
We took off and YHC decided to do 20 at a time and so make my 5 stops along the way with Badlands pushing the pace. Despite that Fishsticks somehow finished first and we waiting for the 6 in the plank position.
Now for the meat and potatoes, We were to run hill repeats from one set of cones to the next at the top of Dave Gibson approx .5 miles and then proceed to complete 1 Monkey Humper at the top of the hill and then 7 burpees at the bottom. Repeat, but next round its 2 Monkey Humpers and only 6 Burpees at bottom. Stretch Goal is to get 7 laps. None achieved the goal. Misery was had by all and the time went quickly and painfully slow at the same time.
Good mumble chatter from the PAX and it was great hearing about the D2D relay. Around 5:55 we headed back to COT.
3.5-4.9 miles were achieved, with a minimum of 100 Merkins, 20-30 burpees and 10-15 monkey humpers and 300-400 ft of elevation gain 💪🏽 were completed. Upon reflection I should have made the monkey humpers in sets of 10.
Announcements were announced, prayers were prayed and praises were given to the Most High! Great work men!
Poppins Out ✌🏽
In the gloom this morning, YHC Q’ed the “Bunky” WOD. In honor of my recently passed paternal grandfather, William “Bunky” Williams, IV. He led a good life with three children, five grandchildren, and six great grandchildren. He lived to be 94 years. Below is the WOD that YHC wrote up to show him respect. He was an avid water sportsman, a fisherman, a merchant marine, and a baseball fanatic. Among other things, he taught YHC how to throw a knuckleball, took myself and my cousins crabbing on his pontoon boat, and taught me many things about the water.
Beyond what he did and didn’t do, and for aside from the obvious reason he is passing, YHC is feeling sad. I miss him, and will miss him for a long time. I also know that a window of mine into the past has closed. Grandparents span at least six generations. They are literally a time machine of knowledge of 100 + years. His grandfather, and potential great grandfather were alive when he was a child. My great, great, great grandfather and I could be connected via his memories. Take advantage if you still have those family members in your life. Their memories die with them if not shared with us.
During the WOD YHC would take short breaks and tell stories of his life – good and not so good.
WEINKE
Lead off with 94 4-count Ruck SSH IC.
Born 06/27/1927 – Died 02/06/2021
Rep Count of 6-27-19-27
Sandbag OH Press
Sandbag Squats
Sandbag Good Mornings
Crab Walk w/Ruck out and back
Midway Point
94 Single Count Flutter Kicks
3 children, 5 grandchildren, 6 great grandchildren
3 sandbag get ups
5 Manmakers w/SB
6 sandbag over the shoulder
Second Half
Rep Count of 2-6-20-22
Sandbag Bent Over Row
Sandbag Clean and Toss
Sandbag Side Bends
Ruck Duck Walk out and ruck back
We made it to 20, and then hit 0600.
NMM
I mentioned my grandfathers’ struggle with alcohol and other things throughout the weinke. Divac mentioned in COT something very profound and true. Too often we spend our time thinking about what our fathers owe us, or what they did wrong. We are not perfect, and we know it. Neither were they. They have a story just like us and have reasons for why they did what they did – right or wrong. They don’t owe us anything – let’s flip the script here. We owe our fathers and grandfathers way more for giving us life, providing for us, loving us (to whatever degree), and creating opportunity. As long as we take what was given us and take it one step further for our children – that’s forward progress.
Solid showing today by some solid men. All of which I am glad to have in my corner.
Punch List out.