Tag: Falcon Crest Ryan_F

Running Backwards Uphill

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WARMUP: SSH, merkins, BROGA x12 minutes
THE THANG: partner up for 5 stations x 2 rounds
1. Partner merkins
2. Partner leg throws
3. Alternating burpees with partner
4. Alternating 20# ball slams with partner
5. Combined 15 pull-ups with partner (TIMER)

Dynamic warmup: toy soldier, butt kicks, high knees, Carioca, toy soldier lunges, power skips

Hill Time…
Partner up- partner A NUR until rest needed as partner B jogs and encourages, switch until A & B reach the top… award for 1st place = no burpees, 2nd, 3rd, 4th, and 5th place teams receive 2, 4, 6, and 8 burpee rewards, respectively
Repeat x3
One more NUR uphill OYO for good measure.

MARY: side plank leg lifts, front plank Peter Parkers, down-regulation breathing x2-3 minutes… nixed Tapout’s body destroyers recommendation
ANNOUNCEMENTS: newsletter comes out tomorrow
COT: praying for God’s will as it pertains to SILFAB (reach out to for more info).
Praying for grandma’s recovery from yesterday’s cardiac procedure.
Thank you, God, for the air in our lungs!

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Ruck & Sandbag Fun

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All veterans so simple disclaimer, light warmup then we performed the following with rucks and sandbags:
10 Merkins, alternating one hand on sandbag
Bear crawl dragging sandbag to other side of field
10 Merkins w/sandbag pull thrus (aka Ashley Cummins)
Sandbag front toss to other side of field
10 Sandbag over the shoulders
OH carry sandbag to other side of field
10 Lunges w/sandbag rotates (start one side of lunged leg and rotate to other side)
Farmer carry ruck and sandbag over and back
Rack the sandbag on top of ruck (normal carry) and take long lap
15 Sandbag curls
Lunge across field with ruck and sandbag on back
15 Sandbag overhead presses
Front rack the sandbag across the field
10 Sandbag cling and presses
Sandbag front toss across field
15 Bent over sandbag rows
Suitcase carry ruck and carry sandbag like baby over and back
Rack the sandbag and take another long lap
5 quick man-makers then back to COT for a few mins of mary.
One or two of those movements should not be repeated but great way to start the day!

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Workout for Two

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Heavy lifting sandbag and ruck workouts are not well attended after the Memorial Day Murph. Only two, but we got after it. Simple workout, each had a sandbag and ruck, stops at each lightpole for an exercise. Transportation between each pole varied.
Exercises:
Man Makers – 50
Calf Raises – 75
Bag Toss – 50
Merkins – 50
Deep Squats – 50
Mountain Climbers – 50
Carolina Dry Docks – 50
America Hammers – 50
Curls– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Shrugs – 100
Lunges – 50
Hello Dollies – 100
Bent over rows – 50
Shoulder Press – 50
Flutters– 50
Man Makers – 50

Two laps around the car loop.

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Ruck & Block Grind: The Ultimate Shoulder Challenge!

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Showed up with only Falcon Crest there, and the PAX started to trickle in.

Warm-up:
A few exercises to get started.

The Thing:
Grab a cinder block and speed ruck to cones in the car lane.

Round 1:
– 10 Cinder Block Squat, Curl to Overhead Press
– Ruck to large cone on the right:
– 5 Man Makers
– 10 Ruck Push-ups
– 15 Overhead Ruck Hold Squats
– Speed Ruck around the parking lot

Round 2: Rinse and repeat
– This time, further ruck around more of the parking lot.

Round 3: Rinse and repeat
– This time, ruck the immediate parking lot and then around the field.

Round 4: Rinse and repeat
– Bring the block with you.

After Exercise:
– Carry block to the bottom of the hill going to Walmart.

Light Post Challenges:

1. 1st Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 2nd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 3rd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls to overhead press.
– Hold cinder block straight out in front of you for a 10 count.

Once completed, farmer carry your ruck and cinder block to the entrance of the school. Then, put the ruck back on and get the cinder block back any way you can.

It was a shoulder smoke show!

Announcements, Prayers, and Praises:

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Ranch Relays

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Let’s try this again… slack doesn’t like my backblasts and the first one I wrote for this was may more epic-er
WARMUP: lap around CoT parking lot and circle up for stuff including SSH until first PAX quit – 51 to be exact

THE THANG:
Ranch Relay
Split into 2 teams to compete against each other in relay race where each team member took a turn to complete about a 30 yard out and back with a 45lb plate. While not doing the out and back the rest of the PAX completed various core work including LBCs, flutters, shoulder taps, and Freddy mercuries.

First race – mode of transportation was overhead rifle carry

Second race – mode of transportation was right handed suitcase carry

Third race – mode of transportation was left handed suitcase carry

Fourth race – mode of transportation was overhead rifle carry

After each race PAX took a break from racing with 5 burpees OYO

Tie goes to the Q and thus my team was crowned the inaugural Ranch Relay champions

After relays, we moseyed to the car line loop near the entrance to the other school.

We did an accumulating ladder with laps around the pickup line loop except we scaled the retaining wall on each lap.

5 burpees
10 merkins
15 squats
20 LBCs
25 Overhead Claps
30 Lunges

MARY: ran back to COT

ANNOUNCEMENTS: newsletter

COT: yup

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Fun up the hill

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WARMUP:
The hill has been neglected and the enemy captured it. Time to take it back!

THE THANG:
With rucks and without coupons

Playground obstacle course:
Bear crawl up the little ramp
Down the rocks
Climb across the poles
bear crawl to the top

March on to the hill
Drop it into 4 low (bear crawl) up the little hills on the way
Capture the hill

Return to COT for 7s of burpees and thrusters

MARY: ain’t nobody got time for dat.
ANNOUNCEMENTS:
COT:

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Drop the Pull-ups take the Cannoli

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WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl

Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats

15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:

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Moist Shovel Flag Transfer

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Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

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Rain…meh

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WARMUP: we gathered in the “rain” because it wasn’t really raining or lightning at this time. We ran over to the corner where the elementary and middle school split off and did: SSH, windmills, cherry pickers, low slow squats, merkins, mountain climbers, up and down dog and then mosey’d to the circle.
THE THANG: We played 4 corners with the giant circle tot he middle school. At each corner for round 1: 25 merkins, 25 squats, 25 four count flutter. We did this at each “corner”.

Round 2, 4 corners: 25 CDD, 25 lunges single count, 25 double count Freddy mercury and his silly bicycle.

Round 3, 3 corners because we ran low on time: 5x5x5 of diamond, wide arm, ranger merkins, 10x10x10 calf raises out, reg, in, 20 LBCs.

we talked about feeling, how Slash works out standing up to avoid laying on the wet ground, and how Flipper wished we could just do pushups the entire 45 min.
MARY: not today mary
ANNOUNCEMENTS: newsletter
COT: always

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