Tag: Falcon Crest Ryan_F

Smorgasbord of fun

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WARMUP: Mosey around school. IWx15, HWx15, Windmill x12, Plank (6”, honeymooner, down dog and pigeon)
THE THANG: Partner up: 6 exercises with partner 2 Farmers Carry 100 yards and overhead carry 100 yards. Other partner does (Curls, Upright Rows, Flutter with Press, Bent over rows, Big Boys with ruck and Squats).
Ruck to pick up sandbags.
Alternating with partner: 10 Merkins and bear crawl to catch partner throwing the bag. 100 yards. Rinse and repeat.
To the moist field:
Partner 1- Ashley Cummings while partner 2 farmer carries both rucks. Switch.
Partner 1- Lunges with sand bag. Partner 2 straight arm carry out front. Switch.

Everyone for bear crawl with ruck sack pull through back and forth.

Ruck to Mary.
MARY: LBC (thoroughly soaked now)
ANNOUNCEMENTS: thanksgiving convergence
COT: 4 HIMs reported

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Post-Marathon Ruck Work

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WARMUP: dynamic plank and upward<>downward dog… we even flipped our dogs and thrusted our hips towards the sky
THE THANG: [rucks on shins dying cockroach, flutter with a press, rucks on shins LBCs, ruck curls, bent-over rows, walk to fence rucks overhead] x3
[parking bumper merkins x3 at each bumper ~8] x2
Ruck around school
[Sit up get up with ruck x3, flutters with ruck] x3
MARY: yes
ANNOUNCEMENTS: thanksgiving is coming
COT: praise for our health; prayers for others’ health

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Walmart Run

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THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms

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8@6@6@10-19

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WARMUP: Espresso Martini
THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK.
MARY: meeting with the Bobs
ANNOUNCEMENTS: Eat you Wheaties
COT: :the_horns:

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Tour De Coach’s Box

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WARMUP: IW x15, MCx10, PPx10, PPx10, Windmill x10
THE THANG: Mosey to hill- Dora- 50 Burpees, 100 Merkins, 200 Squats/Lunges, 300 LBC/Hello Dolly.
Mosey to Pull up bars (they are blocked so Audible) get blocks and do 7’s with manmakers and bent over rows.
Mosey to benches- 25 dips and 25 step ups each leg.
MARY: American Hammers and JWOWS concoction of and an exercise
ANNOUNCEMENTS: Read slack
COT: Prayers for family and friends

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Office Visit

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It was a beautiful morning in The Fort and everyone was in the mood to pick things up and put them down.
We headed off campus down towards Decibel’s new work dojo. We did a little four corners action with ruck shuffle between corners.
Corner 1 – Merkins, Corner 2 – Squats, Corner 3 – Flutters, Corner 4 Carolina DryDocs.
We double timed it back to COT for prayers and praises.
-JWow

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Miles and Smiles and

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WARMUP: 20 SSH, 10 WM, 10 CP
THE THANG: Miles and Smiles with sandbags.
Stops along the way: Dips, Urkins, Merkins, Flurter with Press, upright Row, manmakers, shoulder press, curls.
MARY: box cutters, Americans and LBC
ANNOUNCEMENTS: yes
COT: yes

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