Tag: Fogerty

Training the Neglected Muscle Groups

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Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
– 10 Mountain Climbers (IC)

Mosey to School
– 10 Irkins (IC)
– 10 Dips (IC)
– 10 Step-ups (each leg)
– 60 Calf Raises (20 in, 20 out, 20 regular)
– 10 Derkins (IC)

Circle the Lot
– 25 MNCs (IC)
– Circle the lot
– 25 Overhead Press (IC)
– Circle the lot
– 25 Little Baby Arm Circles (IC)
– Circle the lot
– 25 Chinooks (IC)
– Circle the lot
– 25 Wonder Womans (IC)
– Circle the lot
– 25 Italian Night Clubs (IC)

Mosey to bridge
– 15 LBCs (IC)
– Run to the end of the bridge
– 15 American Hammers (IC)
– Run back
– 15 Flutters (IC)
– Run to the end of the bridge
– 15 Boxcutters (IC)
– Run back
– 15 Big Boys
– Run to the end of the bridge
– 15 Freddies (IC)

Mosey around back of school
Stretches
– Sitting left leg out
– Sitting right leg out
– Sitting both legs out
– Butterfly
– Standing left
– Standing right
– Standing middle

Mosey to side of school
– 15 People’s Chairs (IC)
– 30 Count single-leg holds left
– 30 Count single-leg holds right
– 10 Isolated one-leg squats (each leg)
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Crossbody Wall Crunches (each side)
– 15 Australian Mtn Climbers (IC)
Mosey back to COT

NMM
We lift heavy so that we can carry heavy things – physically, emotionally, and spiritually. Men who prioritize training are resilient and reliable, and as such, everybody wants what they have. But you have to learn to say “no” to some things. If you pour out everything you have, you will have nothing left to your family or for yourself.

Also, know that you have a brotherhood to help you shoulder the weight. You’re either going through it, just went through it, or will go through it. When you get overwhelmed, ask for help. You are needed, desired, and loved. Don’t let temporary problems cause you to succumb to a permanent solution. Talk, listen, share, and care. We need you. Your family needs you. And your community needs you.

Aye!
IJ

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Trails, Roads, Rucks

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THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.

ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Ruck Club

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We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication.

Very specific running route instructions were given and none of the 5 runners ran the route. But… fellowship. That happened. So we are good.

Prayers for Karin Ms Double D, those traveling, and dealing with our kids.

-30-

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21 Jump Street

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WARMUP: fresh mumble chatter
THE THANG: for a change of scenery some braved 21 for an out and back to Captain Steve’s. Others chose a “safer route” with a surprise sink hole. A couple rucked and one on the trails. Somehow we all made it back safe and sound!
MARY: forget about it!
ANNOUNCEMENTS: Golfers needed
COT: yeah, we did!

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A Ruck with some silly stuff

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WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers
THE THANG:
Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back down in the middle, around to the back stairs for and 50 count squats and then back up the stairs and back down the middle stairs. 10 merkins ruck on. Ruck around the apartments to the back circle 10 merkins ruck on and then back around and down to the parking lot near the Sunbelt offices. Back left corner 10 man makers, back right corner 10 man makers, front left corner 10 man makers. Ruck down Wamsutta Mills Dr to the circle for 10 more merkins and some Mary, ruck to the end of Wamsutta and back around to Kingsley Springs Blvd up the hill back to COT.
MARY: 10 American hammers, 10 flutters with a press, 12 box cutter
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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Rainy Loops round Harris

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WARMUP: no
THE THANG: cross 160 left toward peach stand cross 160 to hospital parking lot to stay on side walk and avoid construction. Cross back over 160 left at peach stand. Run to Cleburne (fort mill pharmacy) and peel around to Main St and take right. Jog to N Whit make right. Left on hill at Massey. Right at Harris. Up hill. Right at Munn and left at Kingsley Park Dr back to COT. 6sh at 6sh
MARY: no
ANNOUNCEMENTS: golf, trash PU, Bethel, convergence.
COT: prayers for family, travel, grief, aging parents, mental struggles and supporting our brothers.

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From Clydesdales to Clydesdales

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WARMUP:
THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home.
MARY: Nah
ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and more.
COT: Yes sir.

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Kingsley……because…..that’s what we do

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WARMUP: Nope –
It’s a running/rucking/jogging AO
THE THANG: route called – leave the high school up the hill, north on Munn – left on Kingsley park drive to the crossing at 160 into the Kingsley development for 1 mile loops. Return the way PAX left the AO – Between 3-5 miles were had by all.
MARY: no
ANNOUNCEMENTS: always
COT: remains the 5th core principle

Thanks for the opportunity, Gekko. :eye:

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