Tag: Falcon Crest Ryan_F

No Distance, Just Work

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WARMUP:
Ruck over to Trailhead Park playground.
Slick: Windmills, Squats, Merkins

THE THANG:
25 Step-Ups (ea leg), 5 Man Makers, 10 Curls
Repeat
25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas
Repeat

Ruck back to the rock at TCES
Bear Crawl ~1/2 way down the back stretch & lunge walk to the corner.
15’s: Carolina Dry Docks, Tricep Extension, Flutter Kicks w/ Press, Simbas

Hold ruck at the top of a curl and walk back to the rock.
15’s: Ground-to-Overhead, Dead Lifts, Curl into a Press

Overhead carry to the flags
15 Overhead Press, Flutter Kicks w/ Press
Lie on your back, hold your feet 6″ off the ground and ruck off the ground behind you. Go around and everyone gives a 10-count.

Overhead carry back to COT.
American Hammers, X&O’s

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Heavy

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I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on.
Ruck– Parking lot loop
2min Ruck Plank
20 Squats
20 Lunges (10 ea leg)
20 Dead lifts
20 Calf Raises
Ruck with Sandbag, bag toss at pillars
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
20 Overhead Press
20 Curls
20 Bent-Over rows
Ruck – Big loop
10 Bent-Over rows and 10 Upright rows
20 V-Ups
20 Flutters w/ press
20 Side Bends
20 Simbas
Farmer Carry – Parking lot loop
10 Bent-Over rows and 10 Upright rows
3-Merkin series: 10 Wide Arm, 10 Regular, 10 Diamonds – Slick
10 Overhead Toss
10 Man-Makers
Ruck – Parking lot loop

Back to COT for some Mary.

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Pain Points

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WARMUP: mosey around WEP with some stretch stations
THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles total of running in.
MARY: no time
ANNOUNCEMENTS: read newsletter
COT: prayers for aging parents

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Deuces, sandwiches and firearms… and the village people

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WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot.

Started with SSH, cherry pickers, merkins, up and down dogs.
THE THANG: The plan was a 15 min mile pace where the last 1/4 mile would be a shuffle. As we completed the miles (we got in 3), we took the rucks off for some PT.
– 10 shoulder press
– 10 swings
– 10 up rows
– 10 curls
– 10 squats
– 10 side bends each side

We rucked down to the circle at Hubert Graham, ran the hill for the last quarter mile. Then rucked halfway down Stonecrest blvd and back to circle for mile 2. Then rucked back to the front of the school for mile 3.
MARY: overhead carry back to COT
ANNOUNCEMENTS: lots in the newsletter
COT: of course! CSPAN style and lots of kids activities and new starts to be thankful for (this was the theme)

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GTE-esque Beatdown

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We got about 3 miles of shuffling/running…

Buy in – run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed.

With your partner, Shuffle run around the school and then a long pain station of ruck squats, bear crawling, swings, lunge walks and 30 ct plank holds. Repeated 4 times.

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Good Times at Currahee

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WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15
THE THANG: Load up with Ruck and Sandbags.
Ruck to Hill and stop at each several lights:
Squatsx25, Dips x25, Irkins x25
Repeat at 6 lights.
End at PFHC parking lot: Overhead Carry Ruck through lot then Farmers Carry.
Same thing back.

MARY: None done
ANNOUNCEMENTS: Yes
COT: Yes

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The NOT SO Sweaty Barry

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If I missed your name, feel free to edit it in….

The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I’m really not sure how a person could not have a good time with Milwaukee’s Beast and PBR being served.

Winner (repeat), Harry Carry … new traveling trophy awarded

Ruck winner (repeat), 3D … we’ll rustle up an award for the ruck winner next year

Thanks to the volunteers.

Thanks to the Rock Hill participants.

Thanks to Twister for gracing us with his presence.

Looks like we made it,

Barry Manilow

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Hulkamania Tribute Ruck

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WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins

THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played…
PLAYLIST 
Real American (3:30)
• H – Heavy Ruck Presses (Gorilla Press) 
• U – Undertaker Get-Ups (Turkish get-up variation with ruck)
Undertaker Gong intro 
• L – Leg Drops (flutter/leg raises with ruck on chest) The Rock – Electrifying Theme (2:30)
• K – Knee Strikes (high knees with ruck overhead) Ultimate Warrior
• A – Atomic Squats (bear-hug ruck, squat fast) – John Cena – The Time is Now

• M – Muscle Man Rows (bent-over ruck rows) Ultimate Warrior

• A – Ankle Grab Sit-Ups (ruck sit-ups, reach to feet) Shawn Michaels – Sexy Boy

• N – Neck Bridge Holds (wrestler bridge or low plank hold) Kurt Angle – Medal

• I – Irish Whip Sprints (ruck sprint 20 yards, jog back)… ideally around a light post!Rowdy Roddy Piper

• A – Andre Carries (partner carry or farmer carry with two rucks if solo. Hulk promo for Andrè
• NWO theme (>4 min)

Also… manmakers & Curls (for those 24 inch pythons!)

MARY: Am Hammers, Pax-Ab-Lab

ANNOUNCEMENTS: newsletter stuff

COT: held

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