WARMUP: put on your ruck and get to steppin
THE THANG: we walked. We talked. We stopped for some OPRAHS along the way:
OP: 10 overhead presses
R: rows. Upright or bent-over
AH: Am Hams or American Hammers
S: Swings
COT: prayers both spoken and unspoken
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
Today, after the pre-ruck, 11 Pax, five of whom did the “double,” Met Cindy for a bit of a beat down. Congrats to those that doubled down!!
The thang:
Pretty simple, the Pax meandered around Baxter Village un and down stairs stopping here and there for 1) 20 or 10 curls, 2) 20 or 10 prone presses, 3) 20 or 10 squats and 4) 20 or 10 rows, each arm. The Pax completed four rounds with a lot of walking with their Cindy or ruck.
Moleskin – we all have burdens, but with the help of others and faith in the Sky Q our burdens will be lessened.
This morning we reminisced on an oldie but goodie brought to us by Cheddah two short years ago. The fabled 700 Club isn’t what you think it is, and golly it hurts.
The PAX showed up one by one and two by two as YHC greeted each. The question of the morning was: have you done a GORUCK event? If so, what events? For the two with the least experience, today they learned a few things. Two Ferns and Dinghy were chosen as the Team Leader (TL) and Assistant Team Leader (ATL).
We rucked/shuffled to our destination in the Home Depot lot, and the weinke was laid out. The TL and ATL were to lead the PAX in completing 7 exercises at 100 repetitions each, in any manner they pleased. If counts were mixed up or time ran out before finishing, a penalty was due.
The seven movements were:
Hand Release Ruck Merkins
Ruck Squats
Ruck Curls
Ruck Swings
4-Count Flutters w/Press
Big Boy Sit Ups
Overhead Ruck Press
Two Ferns and Dinghy got us to working, and somehow we had finished 100 squats before doing half of the other movements. The veterans jumped in to help the TL and ATL get better, and it was a solid showing of how a team can execute a goal during a GORUCK event. We finished all except for 25 Flutters and 40 Hand Release Merkins before time ran out.
As a result of the lack of completion, strap privileges for the rucks were taken away for the ruck back to COT. At about the halfway point the rucks were to be held overhead. That wasn’t pleasant.
In all, the PAX did work and everybody learned a thing or two about leading a team. Solid work, men.
Punch List out.
We had 12 Pax for the Friday morning workout at Rivergate. After the disclaimer, the boot and ruck groups split up.
The boot camp group moseyed to the front of Buffalo Wild Wing for the following warm-up exercises: SSHs, Imperial Walkers, Windmills, and Plank Stretches.
Next, we ran over to Khol’s for a round of 11s between the curbs. Carolina Dry Docks, Bear Crawl, LBCs, and Crab Walk back. When we were finished, we headed back to the front of Target. The message, “Go as fast as you want but when you arrive at the Target, burpees until the six arrives.” The message was not a deterrent, a few of the guys ran ahead and completed about 10 burpees before the rest of the group arrived.
We continued to the fountain for a round of Dora. One partner ran around the parking lot while the other partner started on the leg heavy routine.
100 Jump Squats
200 Step ups
300 Lunges
Back to COT.
Great job everyone!
It felt so good to see my brothers on the west side. It has literally been too long. YHC was all smiles as the cars rolled up this morning.
Lately YHC has been reading a book titled The Ruthless Elimination of Hurry, so I wanted to incorporate a little bit of that book into this workout. Would definitely recommend the book for a perspective shift on our pace of life. One way that I’ve seen a slower and more methodical application in work outs is the Jack Webb. So YHC had some fun creating terrible combinations of workouts based on experience and what other HIM have inflicted upon yours truly.
0500 hit and the disclaimer was disclaimed. The Ruckers went one way, and the boot campers went another.
Short mosey to COP location at an unhurried pace.
COP
Burpee SSH Webb
1:5, 2:10, 3:15, 4:20, 5:0
Short Yoga Flow
Mosey to new spot at an unhurried pace
Bear Jack Webbs
1:2 ratio
Bear Crawl 1 Spot, 2 Bomb Jacks
Bear Crawl 2 Spots, 4 Bomb Jacks
To 10:20
Mosey to new spot at an unhurried pace
OG Jack Webbs
Merkins:OH Claps 1:4 – 10:40
Mosey to shovel flag at an unhurried pace
Ass Webbs
Squats:Al Gore Pulses 1:4 – 10:40
Ab Ripper X
25 of Each
In & Outs
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Fifer Scissors
Heels to the Heavens
10 x 4-Count American Hammers
YHC was happy to lead. The men brought it this morning.
COT
Announcements
Conversation at the Kingsley Amphitheater at 0700 tomorrow on racial injustice.
Olaf on Q at The Fort tomorrow
Royale on Q at Camp Thunderbird tomorrow
July 11 Convergence – JOC (May change to WEP)
Hog and Coyote Next Weekend
Bear/Dory – Beary 6K Thursday July 9 at 1900 – contact Cake Boss for more details
Prayers/Praises
Pray for Cash and his battle. Reach out to Cake Boss, Chicken Hawk, or Spud to know more specifics.
Prayers for Olaf’s mother and step father – struggling through separation due to addiction.
Prayers for YHC and M/2.3 – recently had a tongue tie cut and still working through latch
Via COT a conversation came up about the impact of pornography on each of us as men – and the detriment that it can bring to our lives. Check out The Freedom Fight if you’re having any sort of temptation or addiction to porn.
Link here.
YHC just started the 30 day challenge and would be happy to be your accountability partner. Reach out to me on Slack.
Punch List out.