Tag: Decibel

Last min before month end v1

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WARMUP: yes
THE THANG: sandbag Indian walk where we had 8 sandbags and we did a full walk around the school. The goal was to learn how to handoff bags while walking ranging from 40, 60, and 80 lb bags.

Round 2 was 4 corners on the soccer field for curls (5), squats (15), shoulder presses (10), and big boys (20). After each exercise, go back to the middle of the field for 5 man makers.
MARY: stretches
ANNOUNCEMENTS: yes
COT: yes

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đź’° Sandbag Extravaganza đź’°

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WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT

🎄Tinsel🎄…. OUT

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A Good Rucking

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WARMUP: There was none
THE THANG:

  • Merkins – 12
  • Swings – 22

  • Get Ups – 5 (side)
  • Man Makers – 12

  • Overhead Presses -12
  • Squats – 22

  • Thrusters – 12
  • Curls – 22

  • Back Rows – 12
  • Split Squats – 22 (Total)

MARY: She was not available today, but we left a message for next time.
ANNOUNCEMENTS: Read your newsletter and sign up for Greater Than
COT: There was COT

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Go The Extra Mile

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The runners took a familiar route to Harvest Pt and back. Ruckers traveled aimlessly around Baxter with good fellowship and conversation. The message this morning was do a little extra distant in support of Wegman's who is running the Boston Marathon. He has put in lots of early morning training runs leading up to this event. Lots of great HIMs have supported him along the way.
Special prayer this morning as he completes this goal.

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Ruck Relay Rumble

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Intro, Warning Label and Welcome Given
WARMUP: Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:

  • 20 Squats
  • 15 Merkins
  • 20 Ruck Swings
  • 15 Ruck Curls
  • 15 Ruck Tricep Pulls

Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:

  • 100 Squats
  • 100 Merkins
  • 100 Single Leg count flutter kicks

MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!

Ruck Relay Rumble

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No route suggested.

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I didn’t even bother suggesting a route. Half the guys were going on trails to ruck train, the other half already knew where they wanted to go. And Vuvu and Stagecoach plotted their own deal together. Hey, I’m not bitter.

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Everything and All of Them Smokin Workout

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Warm-Up:
SSH x 25
Imperial Walkers x 15 (IC)
Moroccan Night Clubs x 20 (IC)
Windmills x 10 (IC)
Strawberry Pickers x 10 (IC)
Cheese Shredder

Block 1: Load & Move:
AMRAP (5 minutes) x 2 Rounds:
Sandbag Clean to Shoulder x 10
Ruck/Weighted Vest Walking Lunges x 20 steps
Kettlebell Swings x 20
Bear Crawl (ruck on) – 25 yards

Block 2: Grinder Circuit:
3 Rounds:
Sandbag Squats x 20
Kettlebell Renegade Rows x 10 each arm
Ruck Push-Ups x 20
Kettlebell Curls x 20
Plank Jacks (ruck on) x 20
Rest: 60 seconds between rounds

Mary:
Flutter Kicks until time was up (IC)

Announcements: Read your newsletter

COT: Prayers and Praises

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Stairs, step ups, heavy weight carry, broga

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WARMUP: load up rucks, sandbags and kettlebells
THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises, progressive all the way to 10 step ups each leg and 40 calf raises (total reps 110 step ups and 220 calf raises) load up weight and head to the Sunbelt parking lot.
Split the pax in two teams, team one carries all weight, all rucks, sandbags and kettlebells down about 50 yards each way while team two crunches those abs, rinse and repeat times 3.
Load up and back to amphitheater

MARY: 12 minutes of stretches and broga. Back to COT
ANNOUNCEMENTS: frozen chicken collection by suplex and poppins.
Sign up for Bethel next week.
Keep training for May 16th event.
The Manion is coming in April.
If you are over 45, please get a yearly check up and ask your doctor for colonoscopy.
COT: prayers for Uhaul’s family and unspoken prayers that we all carry in our hearts.

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Everything and All of Them Smokin Workout

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Warm-Up:
SSH x 25
Imperial Walkers x 15 (IC)
Moroccan Night Clubs x 20 (IC)
Windmills x 10 (IC)
Strawberry Pickers x 10 (IC)
Cheese Shredder

Block 1: Load & Move:
AMRAP (5 minutes) x 2 Rounds:
Sandbag Clean to Shoulder x 10
Ruck/Weighted Vest Walking Lunges x 20 steps
Kettlebell Swings x 20
Bear Crawl (ruck on) – 25 yards

Block 2: Grinder Circuit:
3 Rounds:
Sandbag Squats x 20
Kettlebell Renegade Rows x 10 each arm
Ruck Push-Ups x 20
Kettlebell Curls x 20
Plank Jacks (ruck on) x 20
Rest: 60 seconds between rounds

Mary:
Flutter Kicks until time was up (IC)

Announcements: Read your newsletter

COT: Prayers and Praises

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