Tag: decibelf3

When does Broga begin?

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WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer

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Clean run

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WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets

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Welcome Party Prep

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This morning at Currahee, four men discussed what to expect in GrowRuck events. Here’s what we did:

– Overhead Ruck Walk length of the parking lot
– Overhead Ruck Lunge Walk – half the lot
– Bear Crawl half the lot
– Ruck 2 miles
– PT Test (52 Ab Lab Sit-ups and 42 Merkins in 4 minutes)
– Picking Cherries for 1 Minute

NMM:
We discussed the Dynamic Inspection and Welcome Party and what to expect. It is one of the hardest beatdowns you will encounter. No walking, always moving, heavy sweating, and lots of yelling. It is designed to get you smoked fast and make you uncomfortable early. Lots of back and forth on a football field. Lots of confusing instructions. Lots of misdirection and penalties. Where’s my license? Did they move my ruck? When will we stop with the overhead carries? Then the Cadre get to “scuff you up.” This is where you spend several minutes in a rotating fashion between Cadres. Each Cadre has their own greatest hits, but they are designed to make it suck. Upon completion, you will certainly wonder if you have what it takes to complete the ruck. That’s the design.

At some point you will have a PT test. Recently, that PT test has included 2 minutes AMRAP Merkins (42 minimum), 2 minutes AMRAP Ab Mat Sit-ups (52 minimum), and 2 mile run (slick) in 18 minutes or less. Failure to meet the standard results in a penalty.

So, that’s why we did what we did – to get prepared for the expected while being prepared for the unexpected. Great work today, men. Thanks for the opportunity.

Aye!

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3 Evolutions of Hurt

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PAX were encouraged to add an extra 10-15 pounds to their rucks for this week’s version of intense ruck training. Right after a quick disclaimer it was explained that the reason for the added weight was to prepare for the reality of GORUCK event. Rucks never weigh 20 or 30 pounds at an event. They start there and go up with the weight of gear, food, and water. So why train with less than you are going to shoulder when it comes time to face the challenge?

Unfortunately only 3 PAX carried the added weight this week, so hopefully the message sank in. And the added heckling from Cheddah for those not increasing weight probably didn’t hurt either.

WARMUP:
SSH X25
Merkins (slick) X10
That’s all…..

THE THANG:
Evolution 1:
Ruck to the top of the parking lot, drop the sandbags and ruck to the other end of the lot. We had the full length of the soccer field fence on our left side.

– Bear crawl 3 parking spots, complete 1 merkin
– Bear crawl 3 parking spots, complete 2 merkins
– Continue the series until the end of the spaces and 10 merkins was reached.

Collect the sandbags and complete a ruck around the big loop.

Evolution 2:
Drop the sandbags at the end of the parking lot on the same section we bear crawled. Walk down to the half way point and drop our rucks.

Ladder with 10 on one end and 1 on the other.
– Curls with the ruck
– Bent over rows with the sandbag
– Run between ~50yds

Collect all the gear and complete another big loop.

Evolution 3:
Pretty simple and terrible. Starting at one end of the stretch we were working on and moving the full length of the fence.

Toss the sandbag and complete a Man Maker until you reach the end.

MARY:
Went around the group calling exercises. From memory, we had LBCs, Big Boys, Box Cutters, Freddy Mercuries, and at least one more I can’t remember.

ANNOUNCEMENTS:
9/11 WOD at NAFO this Saturday at 0630. Bring a ruck and sandbag

COT:
Spocket is doing some great things with this AO!! I appreciate the opportunity to be a part of it.

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Nine Eagles WOD

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WARMUP: SSH, windmills, 7’s with 100 yd run and burpees and both ends
THE THANG:
“NINE EAGLES”
6 rounds:
• 11 Ruck Push Ups
• 11 Ruck Lunges (total)
• 11 Ruck Overhead Press
• 11 Ruck Overhead Squat
• 11 Ruck Swings
• 11 Flutter Kicks (4 count )
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Ruck Plank Pull Throughs (total)
• 101 meter Sandbag Shoulder Carry
• 101 meter Sandbag Farmer Carry

Ruck: Men 30lb
Sandbag: Men 60lb

MARY: Box cutters, LBCs
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Shieldlock Q at The Fort

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WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.

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Spicy Turtlehead

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This morning we were blessed with a beautiful breeze from the south. And we got right to it at 0500.

Ruck/COP:
w/Alternating Shuffle around school
SSHs, LSSs, Ruck Merkins

Weinke: A Blue Light Special, if you will…
Buy In: 200m Suitcase Carry

30 min AMRAP:
20 Ruck Swings
15 Ruck High Pulls
10 Ruck Thrusters

Cash Out: 200m Suitcase Carry

We had a few minutes to spare to I had to reach into my Mexican Junk Pile to see what we could do to close out the WOD…

Finisher:
Partner Up
CMIYC around parking loop x 2
P1 Farmer Carries both Rucks
P2 5 Merkins, Chase & Catch Up

Sprocket – you are a leader that we all look up to in The Fort. Thanks for the tap and including me in the “Spicy Tour”.

Punch List out.

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We found a snowman and a new site Q

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WARMUP: Put rucks on back. Started moving.
THE THANG: This was an old school fire ant wienke YHC had in storage from Dec 2020 and seemed fitting for a longer distance touring of Tega Cay.

We set off towards Walmart and at the bottom of Hubert Graham (maybe 16-17 min pace), we stopped for a series of exercises we’d repeat 3 other times with increases in rep count of 5 (started with 5 reps).

Exercises were: man makers, lunge walks (both legs is 1), curls, swings, up rows.

On our way up the hill, we crossed paths with a running snowman who was moving and in training for GrowRun NO. Next stop was Walmart parking lot by brewery for 10 reps, same exercises. Discussions with DR Pax Rousey uncovered his past experiences with GrowRuck Myrtle that Mainframe and Divac tried to not relive in their minds. Wegmans and PL May have come up.

Once finished with our counts of 10, we went in the back of Walmart and made a quick decision not to see if we could make it over to Colosseum…that would have been tight getting back to COT.

At the bottom of HG once again, we started or rep counts of 15 and found our frosty snowman yet again, this time with a ruck on his back…running no less. He joined us for our final 15 before heading back to COT.

Before getting to COT, we had just enough time for a quick mosey shuffle around the small parking lot with rucks on.
MARY: nada
ANNOUNCEMENTS: completed
COT: also check

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