Tag: Mainframe

5 Minutes

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WARMUP: None.
THE THANG: Disclaimer: it is Friday we are going to keep it simple. I set watch for 5 minutes. We ruck for 5 minutes and then exercise. 1 PAX carries 60 lb sandbag. REPEAT.
Exercises: Squats, Merkins, Step ups, Bear Crawl, Lunge Walk, Curls/Triceps, 5 weighted Burpees.
MARY: None
ANNOUNCEMENTS: F3 Dads workout, Dad’s Camp, Fort Retreat.
COT: Prayers for Tinsel’s surgery, Bones headed to New Mexico for 2 weeks.

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Sandbag Fun

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Solo brought out an FNG so little longer than normal disclaimer. Mosey around outside loop. Stop at first corner for SSHs, Slow Squats, and Windmills. Mosey to next corner for Merkins, Peter Parkers, and Parker Peters. Mosey back to cars to pick up sandbags and move to school entrance.

Sandman WOD. 20 bent over rows, 10 thrusters, then front carry bag about 100M. Repeat this 6 times. Not sure why, but the front carries are the worst. After everyone completed we took a mosey on the inner loop to give our arms a rest.

Back to bags for Lucky 7s. 7 rounds of 7 cleans, 7 front squats, and 7 jump over burpees. Bubba Gump is allergic to burpees so I think he just did merkins as well as curls b/c he does what he wants. Everyone was pretty gassed after round 4 so we stopped and explained the 5 core principals to the FNG. Then pushed hard to complete one more round. Time was almost up so back to COT for a few ab exercises.

Welcome FNG Rutabaga (think Jamie Oliver). And big congrats to Flounder and his M for 44th wedding anniversary. It seemed appropriate for Flounder to take us out which he graciously did. Thanks Maximus for the opportunity!

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Sandlot and Heavy Things

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WARMUP: None
THE THANG: 7 Workout Stations to include: Big Curls, Merkins, Triceps, Flutter Kicks c/Chest Press, Squats, Burpees, and kettlebells. After 10 reps at each station, campers had to carry heavy things to the end of the alley and back. Every 15 mins PAX played follow the leader around the track. Some campers wanted to carry heavy things as well. Tunes and Burpee Video provided by 2.0. No one was lost or hurt through out our journey.
MARY:
ANNOUNCEMENTS: Upcoming Q School events, Newsletter, and praises all round.
COT: Prayer requests for pax members and family with upcoming surgeries. Closed in prayer, and ended with constructive feedback about @Sofrito’s VQ.

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Take More Risk

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THE THANG:
National Trail Day begged for trails run. So did Pusher’s trail shoes he hadn’t used. Glorious morning in the Gloom, with lively pax and a virgin trail journey by Assassin.

For those keeping score, we covered 5.5-6 miles by cruising down 160 to horse barn Greenway entrance, right down no name trail to the service rd to Cantrell to Lake Haigler for a pause at Badger Memorial bench/tree to pay respects to loop around Lake back to Timberline trail on far side to Kingsley trail to back entrance to Kingsley taking us home.

along the way there were stops to “water” the foliage, hydrate via normal ingestion or a swim (Olaf) and plenty of mumblechatter.

COT: Message today honored Badger and Pusher together. Badger’s early passing proves we aren’t guaranteed anything. Pusher’s desire to take on trails along with many late age humans wishing they’d played the game of life more aggressively as they come to the end teaches us to #TakeMoreRisk as we live each day

thanks for the Q stick Pusher!

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GORUCK 101

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After a SL pre-ruck, YHC was 1 minute late to start… No worries – this isn’t a GORUCK event, so no punishment, right? The plan today was to teach a few lessons about GORUCK events… and how to properly train.

We got the sandbags out of the truck and proceeded to the shovel flag location. Drop the sandbags, disclaim to the PAX, move.

Coupon Ruck 1 – all PAX who have not participated in a GORUCK event grab a sandbag and file in columns of two. Need to work on that two columns thing… the Cadre wouldn’t have what we were doing… halfway to destination have PAX swap coupons.

Iteration 1: 10 minute EMOM
20 Reps EMOM, repeat twice.
Ruck Squats
Ruck Merkins
Ruck Lunges
Ruck Sit-Ups
Ruck Bent Over Rows

Quick hit about events – it’s not the smoke sessions you need to worry about… it’s the time under weight and the miles. That’s where the bulk of your training should be. Also – sandbags are “comfortable.”

Coupon Ruck 2 – Head back to start point in same fashion as before, swapping coupons halfway

Iteration 2: 10 (really 9…) Minute AMRAP
10 Reps Each, in Order, Repeating As Many Rounds As Possible
Ruck Cleans
Ruck OH Press
Ruck Back Squat
Ruck Good Morning

Finished up just before 0600. Low squats to talk NMM.

NMM:
YHC is in the midst of infant #5. And I thought I’d have learned it all by now… wrong. What I have learned is that everything is just a phase… don’t miss it. Seriously. Don’t miss it. Because you will. Whatever season you’re in – cherish it. As the great philosopher Darius Rucker once said: “It won’t be like this for long.”

Thanks Tinsel for the opportunity.

Punch List Out

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1st Time For Everything

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WARMUP: NONE….this is Clydesdales
THE THANG: a nice 4 mile loop: Down to Spratt…..Right on Harris……Back up on Munn rd….Bonus if you want.
1st time Q for the Clydesdales…..1st time I have Q’d and didn’t do the actual workout. Opted for the Ruck option.
MARY:
ANNOUNCEMENTS: Kenya Convergence. Boss Hogg’s going away party (although he already left?)
COT: Prayers for Luca/Vuvu family. Anchorman’s new business.

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Cura-hee Cura-hoo Cura-ha Cura-haha

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WARMUP: SSH, windmills, broga
THE THANG:
Move all weight as a team around school to first location
Mosey to Fire Ant Hill
1- 22 Single arm ruck pulls (11ea)
2- 18 Reverse lunges (9ea)
3- 14 Ruck squats
4- 10 OH ruck press
Mosey to “Field of Dreams”
12 min
Jerome WOD
Pair up with like-sized pax
75 yds
-Casualty carry down
Spring back
-Farmer carry two rucks 25 yards then 10 burpees. Repeat two times
-fireman drag buddy half way back
-run to recover rucks
-spring 75yds home.
Deck of Cards – F3 edition
Mosey to COT
MOLESKIN: Lots of great work put in after a Memorial Day Murph yesterday left slinky arms across the board. All of the sandbags were used, moved from station to station, and apparently had a re-visit to Fire Ant Hill.
Mosey to Field of dreams, where we picked up the Jerome WOD, named after Jerome Gonzalez who passed away at the Bragg heavy a few years ago.
Ended on F3 deck of cards style for these few minutes remaining, with Mainframe electing all exercises to be done with ruck on – as if the workout wasn’t fun enough.
Fun times, if you missed it, you missed it.
ANNOUNCEMENTS: Kenya convergence 6/10

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Bo-berry day

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Quick disclaimer then mosey over to front of school. Some basic warm-ups: SSHs, windmills (with appropriate amount of moaning), mtn climbers, parkers. Lap around drop off line to show everyone the .25 mile loop.

The Bo-berry mile (no clue where this name came from). 10 burpees, 15 merkins, 20 squats, run a lap. Repeat this series 4 times.

Partner up for some jump overs. P1 does a burpee while P2 holds plank. P2 then drops to 6″ hold while P1 jumps over to do burpee on other side. 10 burpees for P1 then flapjack. Repeat but this time only do 8 each partner.

Mosey over to benches under awning. 5 box jump burpees, 10 derkins, 15 dips, then run to stop sign and back. Rinse and repeat.

Mosey back for about 4 rounds of abs before times up and COT. Lots of chatter about FishStix’s form today but it was hard to really tell b/c he was usually so far in front of everyone. Great work by all this morning and thanks Headspin for chance to Q!

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