Tag: Halfback (GB)

Guardrails – Building the walls together

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WARMUP:
– Plank to DD, Sunrise stretch calf’s
– 20 Side Straddle Hops

THE THANG:
– Move to Dave Gibson Blvd, Convo then shuffle/run to circle

– Build the foundation – alternating lunge lateral twist Indian run style, 6 does 7 merkins then racks sandbag and shuffles to front. Others hop-up move one slot forward and alternate lunge lateral twist. Move to lower ground end at first parking spots after turn.

– Dig out the sand – backwards over shoulder sandbag tosses alternate sides – 6 does 7 bent-over rows with sandbag. Others continue over shoulder sandbag tosses to the bottom of the hill before left turn.

– Move sandbags for transport/build – 7 squats racked – Move to top of hill with front sandbag tosses.

– At top shuffle to base camp – repeat with 21 reps of each mode of transport and 7’s for each rep by the 6.

– Move to COT

MARY: N/A
ANNOUNCEMENTS: Read your news letter
COT: It is what it is…

When looking for a sign is it possible that if it shows up in your panic and not in your peace it isn’t meant to be…

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Circuit

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WARMUP: cherry pickers, windmills, Moroccan night clubs
THE THANG: 5 pain stations
1. Sandbag – 20 dead lift, squat, shoulder toss
2. Kettlebell – 20 curls, swings, overhead press
3. 25 merkins, dry docks, shoulder taps
4. 25 SSH, squats, imperial walkers
5. 25 LBC’s, flutter, American hammer

Rinse and repeat for 45 minutes
MARY:
ANNOUNCEMENTS: convergence, golf tournament, Christmas party
COT: travel, family, patience

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Salty chicken – IYKYK

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WARMUP:
SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles

All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses.

THE THANG:
Overhead carry around large school loop around fields. Every time you dropped the ruck, you had to do 5 man makers.

To give our shoulders a break
5 man makers
Curls – 20
Squats – 20

Next we teamed up. Looping around the parking lot one Pax would overhead carry and partner would front carry behind you. After both pax carry to failure, 5 man makers and keep moving until you finish the loop.

Next we moved down to the pavilion for:
3 rounds starting at the bottom
Bear crawl to first level
10 merkins with ruck
Walk to 2nd level
15 squats with ruck
Walk to 3rd
20 LBCs with ruck

Walk along path back to bottom. Repeat until 3 rounds are completed.

Move up to playground behind school

Place all rucks in a pile and pax line up shoulder to shoulder
One pax starts to pull ruck through passing to next. Pull all rucks to one side.
5 merkins
Pull all rucks back through
5 merkins

Bear crawl with ruck pull to opposite end of playground.
10 OH press in cadence
Crab walk with ruck back start.

MARY:
ANNOUNCEMENTS:
COT:

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Walking..talking… and doing some merkins

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Walked up Massey, down Harris, around WEP back to Harris then back to Vets Park.

Cadence was 2 minutes of movement 1 minute of work.

Started 5 reps each stop then ramped up to 10.

Got 3+ miles in and about 150 merkins and 150 squats.

Thanks for showing up on a muggy Sunday morning.

:punch: :punch: :punch:

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When we are dancing tip to tip !

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WARMUP: None. We stretched
THE THANG: Two Routes
Provided = Trails and Road
Ruckers Rucked. Sydney Swam
MARY: She was missed
ANNOUNCEMENTS: Bethel, Convergence 4th of July, Fort Mill Care center lawn, Newsletter, Trout to trout
COT: Always Special Always Private

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Trials and Tribulations

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WARMUP: couple thangs, stretching etc
THE THANG:

PT test!

2 mi. Timed run
2 min merkins
2 min big boy sit ups
MARY: nah
ANNOUNCEMENTS: lots of opportunities to serve this summer in the fort, couple CSAUPS, 4th of July convergence
COT: use trials and tribulations to lean into God and your fellow brethren!

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Waldo where are you?

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WARMUP: None ! Got out of the car running to catch up.
THE THANG: Ruck to <#C055Y70G5QE>, show some grit and hall ass back to COT!
MARY: She was creepy, saw some dying <@U02D42U9J21> movements
ANNOUNCEMENTS: The Barry, 4th of July Convergence, Fort Mill Center Lawn Care, Bethel Church
COT: Always stays in COT!

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Bombs over Bagdad

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WARMUP:

SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:

Partner Format – Rotate each round:

Partner A runs a loop (~0.25–0.5 mile)

Partner B does sandbag work to failure

Switch

Finish with a team challenge exercise

Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.

STATION 1: Frontline Assault

Runner: Loop run

Worker: Sandbag Front Squats – AMRAP

Together: 10 Partner Sandbag Thrusters (alternating reps)

STATION 2: The Grindstone

Runner: Loop run

Worker: Sandbag Ground to Shoulder Clean & Press – to failure

Together: 20 Sandbag Overhead Lunges (10 per Pax)

STATION 3: Carry the Weight

Runner: Loop run

Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)

Together: 30 Sit-ups passing sandbag between partners

? Finisher – man makes (3 Minutes AMRAP)

Solo effort. As many rounds as possible:

? Total Work:

✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood

MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates

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Are you not entertained?

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WARMUP: right to business, broke out into two teams

THE THANG: 4 levels of action:
Round 1) work you way through exercises by flipping over papers, you either advance, go back, or go back to start and have to redo the exercises.
– squats
– American hammers
– Lbc
– Burpees
– Merkins
– ANd more

Round 2) cinder block relay/dora. Teams had to go end to end with the blocks and a KB and use the KB as the baton for the next guy.

Round 3) card sharks, every card had a work out associated, you needed to guess if the next card is higher or lower and do the workout, if you guess wrong you do the exercise and guess again.

Round 4) sandbag relay with man maker stops.

Hats off to Barkey, Brawny, and Conundrum for taking the crown!

MARY: LBC, Box Cutter, flutters, heels to heaven and others

ANNOUNCEMENTS: kitchen sink tomorrow, hog and coyote

COT: prayers and praises

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Harold and Kumar go to coaches box

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WARMUP: helping one another pull our rain coats over our rucksacks.

THE THANG: Headed out towards the coaches box, logged around 3 miles total.

– Went one way to find a locked gate.
– Second shot was through the construction site but decided against.
– Third idea was the baseball field but with the rain we didn’t want to ruin the field.
– Finally we found a quick sneak through and made it to coaches box…just in time for some merkins and to turn around a high tail it back.

Along the journey we stopped for merkins; calf raises, and squats few times.

MARY: None

ANNOUNCEMENTS: Brawnys new site Q announced, tort and hare, Hog and Coyete; Bethels Men shelter.

COT: Prayers and praises for the guys being out there and supporting one another, stress of things not going according to plan, and hope for a none stressful environment with extended family.

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