Circling Cicadas Truck

YHC’s first ruck Q ever. Thanks to Esso for letting me borrow his ruck. Tried to be mindful of the guys that showed up to just ruck miles here or maybe take it lighter, but still wanted to make it challenging. I also didn’t realize that Sofrito was nursing up foot injury

So we took a short loop around the Kingsley lake and did a little PT (5 merkins, 10 squats (some Bulgarian)) on a frozen bridge. Then we hoofed it back to the other Kingsley loop where I had preset 4 sandbags. PAX had a fun time, discovering that there was more than one waiting for us. I also didn’t call more than just five man makers with a ruck on and the sandbag (those are hard). It was finding and carrying the hidden kettlebells at the end that was a special delight

Made it 3 miles (which I didn’t realize was a minnow pond esque quota); now I know

Honestly, I wasn’t sure it was challenging enough, but Duck was sweating bullets at COT. Maybe that was just cause 2/1/2024 his 42nd birthday 🥳

Got in a bit of leg work and by the end most everyone was carrying upwards of 90+ pounds. Thanks Maximus and Battle Bot for letting me swipe the sandbags at Kitchen Sink yesterday

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Sofrito’s Band of Brothers

WARMUP: Disclaimers and Ruck On!
THE THANG: Rucked about 3.5 miles with 3 stops of different movements.
3 Sets of movements with 10 reps of each.

Stop #1

Dips
Derkins
Curls
Triceps

Stop #2

Moroccan Nightclub
Squats
Hill Billies

Stop #3

Incline Merkins
Dips
Toe Taps x10 each leg

All movements with ruck weight

Bonus Round at the Coach’s Box w/Olaf

Joined our brothers for lap with their burdens

MARY: None, she was missed
ANNOUNCEMENTS: Dam to Bar, Dam to Dam, Bethel Church, read your newsletter
COT: Always stay in COT!

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Feeding the Soul

WARMUP: Intro, disclaimer and we started walking!
THE THANG: The idea was to get in some milage with stopping oiunt of exercises of 10’s. Went over to the new medical center. 1st stop- all 10 count- MNC, OHC, Seal Clap, Plank, and 6in plank. Kept moving to the far lot for ruck work with OHpress, rows and tricep extensions. Then back to the Panera lot for more wor, up the hill with ruck over head and on to the last two stops. We went to the bottom of the hill near Sunbelt where there was a change with 20 calf raises and leg work. Up the hill to the roundabout for some ab work!
MARY:
ANNOUNCEMENTS: D2D Bar, CASUP this weekend
COT: Prayers for health, family health, travel, friend health and coworkers health. Praise for family togetherness.

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Smiles and Miles

WARMUP: Intro and disclaimer. Began rucking down towards the round about. stopped to do some curls, Squats and overhead press. all OYO.
THE THANG: Kept rucking to the far end of the Sunbelt parking lot. stopped to do some SSH, merkins, stretching, up and down dog. Rucks on and hiked it over behind Starbucks. Held AL Gore for a message about allowing ourselves to let others serve us. I talked about how grateful my family is from the outpouring of love we have received from so many people after my M’s surgery. Do not be affraid to allow others to serve you, you do not have to do the hard stuff alone. Rucked around to the back of the pond area and stopped behind the ale house. More curls, Squats and overhead press but in cadence. Rucked back to COT.
MARY: Got in a little Ab work before 6am.
ANNOUNCEMENTS: Murph, print shop workout, and blood drive
COT: Prayers for Duckb6 weeks no nicotine, prayers for Cornerstone from his uncle passing and praise for my wife’s recovery.

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My Hero Jesus

WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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Jersey Yikes at The Stockade

WARMUP: A few SSH then we just jumped into it.

THE THANG: Two lines facing each other in the plank position.  4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Supermans.  4 plank walks to the side then repeat with 8 reps for each exercise.  4 plank walks and 16 reps each.  4 more plank walks and 32 reps each.   The fun really began at 16.

After this we did some partner leap frogs with partner 1 lunge walking to the first of eight cones.  Partner 2 does 10 merkins then jogs to the first cone.  Flip flop (or leap frog) until reaching the last cone.  Rinse and repeat back to the first cone but swap out lunge walks for bear crawls.

Mosey to Jersey Mikes for a #7 Turkey and provolone with honey mustard Dora.  All totaled, that sandwich is ~540 calories.  With partners we did 540 reps of 7 exercises.  One partner did a lap around Jersey Mikes and Walgreens while the other did the reps.  Switch when partner returns from the run. Reps were: 100 squats, 100 LBCs, 100 plank jacks, 100 CDD, 100 curb dips.  We closed it out with each partner doing 20 American Hammers and 20 burpees.

Mosey back to the cones for one more partner leap frog.  Due to pax demand, merkins were swapped out for squats.  

Mosey to COT

MARY:  she wasn’t present but her shoulders would have felt great after the workout.
ANNOUNCEMENTS: Jaeger, newsletter
COT: Health and marriages

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Moderately Rucking

Messaged Divac Monday to let him know the black diamond workout was gonna have to wait until my hips and legs would allow me to bend over again…. apparently I forgot I wasn’t in high school anymore and tried to lay down some fast times at Dam2Dam over the weekend. Paying for it this week.

WARMUP: rucks off – SSH, IW, broga things, MtnClimbers

THE THANG:
rucks on and walk circle, ending up at the tiered walkways next to baseball field.

At end of each tier, perform groups of exercises IC.

merkins/squats, thrusters, curls, sumo high pulls, OH press, bent over rows

Return back to circle and continue doing laps, stopping for OYO exercises at various points along circle with stretches of using ruck to do rifle carries.

total of just over 2.5 miles with lots of great mumblechatter along the way.

COT: announcements/prayers/praises

Thanks for the nod Divac – black diamond next time

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Deep Burn at The Stockade

It was a cold November morning in the Fort, but there was an lingering anticipation of a deep burn to keep the PAX warm.

Warmups:

·  Side Straddle Hops
·  Windmill (Trucker Friendly)
·  Tappy Taps
·  Hillbilly Walkers
·  Donkey Kick (In Cadence)
·  Down/Up Dog
·  Let Stretch

Everyone was feeling warm and we were off.

The Thang:

We were all feeling lucky this morning, so the Q decided to invite a friendly game of blackjack into the mix.

·   1 Merkin & 20 Leg Lifts = 21 reps of a deep burn
·  Run to the other side of the HT parking lot
·  2 Merkins & 19 Leg Lifts = 21 reps of a deep burn
·  Run to the other side of the HT parking lot

You can see a patter forming. We worked our way down to 20 Merkins & 1 Leg Lift.

If my Zima math is correct we did 210 Mekins, 210 Leg Lifts, and ran across the parking lot 10 times….Carry the 1.

We moseyed over to a wall for what the holy grail of the Exicon calls “Descending Testicles”

Descending Testicles:

·   15 degrees on the wall and 10 Derkins
·  45 degrees on the wall with 10 Derkins
·   Ball to Wall with 10 Derkins

We added 30 American Hammers & 30 squats.

Mosey over to COT with 5 minutes left. Might as well throw some Bear Crawls with Carolina Dry Docs in.

We did a Jack Webb with 4 Bear Crawls & 1 CDD. We made it to 36 Bear Crawls and 9 CDD’s until time ran out.

Prayers for Slapshot’s Mother-In-Law, my friends Mother-In-Law that passed, and safe holiday travel.

JWow

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Intervals at the Swamp

I have been on a motivated 1stF acceleration tear recently and this continued with some relentless pain. Some might even say it was terrible. Introduced multiple uncomfortable exercises that targeted those obliques and hips. Penguins were a crowd-pleaser. Cookout Squats were also a fan favorite. Nut crushers took the cake. See the Workout summary if you are like me and get geeked out on the data. Stay Frosty my Friends! OLAF
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