WARMUP: shoulder up the sandbags
THE THANG: 2.5 miles of rucking rotating a 40# and a 50# sandbag between pax.
ANNOUNCEMENTS: Travis Manion Hero ruck happening on 9/15
COT: stays in COT
PAX were encouraged to add an extra 10-15 pounds to their rucks for this week’s version of intense ruck training. Right after a quick disclaimer it was explained that the reason for the added weight was to prepare for the reality of GORUCK event. Rucks never weigh 20 or 30 pounds at an event. They start there and go up with the weight of gear, food, and water. So why train with less than you are going to shoulder when it comes time to face the challenge?
Unfortunately only 3 PAX carried the added weight this week, so hopefully the message sank in. And the added heckling from Cheddah for those not increasing weight probably didn’t hurt either.
WARMUP:
SSH X25
Merkins (slick) X10
That’s all…..
THE THANG:
Evolution 1:
Ruck to the top of the parking lot, drop the sandbags and ruck to the other end of the lot. We had the full length of the soccer field fence on our left side.
– Bear crawl 3 parking spots, complete 1 merkin
– Bear crawl 3 parking spots, complete 2 merkins
– Continue the series until the end of the spaces and 10 merkins was reached.
Collect the sandbags and complete a ruck around the big loop.
Evolution 2:
Drop the sandbags at the end of the parking lot on the same section we bear crawled. Walk down to the half way point and drop our rucks.
Ladder with 10 on one end and 1 on the other.
– Curls with the ruck
– Bent over rows with the sandbag
– Run between ~50yds
Collect all the gear and complete another big loop.
Evolution 3:
Pretty simple and terrible. Starting at one end of the stretch we were working on and moving the full length of the fence.
Toss the sandbag and complete a Man Maker until you reach the end.
MARY:
Went around the group calling exercises. From memory, we had LBCs, Big Boys, Box Cutters, Freddy Mercuries, and at least one more I can’t remember.
ANNOUNCEMENTS:
9/11 WOD at NAFO this Saturday at 0630. Bring a ruck and sandbag
COT:
Spocket is doing some great things with this AO!! I appreciate the opportunity to be a part of it.
WARMUP: mosey
THE THANG: AMRAP with spider man merkins, 2 minute planks, squats, calf raises, pull ups and LBC’s
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: not today
THE THANG: 4 or more miles for today
MARY: also not today
ANNOUNCEMENTS: join midweek grinds every wed at baxter Starbucks
COT: praises for family and prayers for the start of the school year
Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.
WARMUP: SSH, windmills, 7’s with 100 yd run and burpees and both ends
THE THANG:
“NINE EAGLES”
6 rounds:
• 11 Ruck Push Ups
• 11 Ruck Lunges (total)
• 11 Ruck Overhead Press
• 11 Ruck Overhead Squat
• 11 Ruck Swings
• 11 Flutter Kicks (4 count )
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Ruck Plank Pull Throughs (total)
• 101 meter Sandbag Shoulder Carry
• 101 meter Sandbag Farmer Carry
Ruck: Men 30lb
Sandbag: Men 60lb
MARY: Box cutters, LBCs
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: Wegs said peace out and ran away. The rest of us stuck around. Warmup stayed local at COT: SSH, cherry picker, low slow squat, merkins, windmill
THE THANG: We ran away from COT towards the bus loop and stopped at the corner for our first exercise…of the backwards accumulator. Started out with 10 bomb jacks followed by Apache 10 count from Mainframe. Next took off through the entrance and up to the front of the school for some Al gores while we waited and then did 20 diamond merkins along with the 10 bombs. Here is where Senator gave us an old school Apache 10 count where we learned about this redwood’s history. Next was back down to the corner where we stopped for 30…30 hammers, then the 20, then the 10. Undertaker picked up the 6 before we got started, because that’s what we do. Got us an Apache 10 from undertaker at this stop. We then ran to another entrance of the school for 40 squats, then 30 down to 10. To the back of the school we packed in 50 flutters down to the 10. Then we stayed there for 60 calve raises down to the 10. Then we ran back to COT. On the way, there may have been some merlot deposits but I think that’s what happens sometimes when you work extra hard and push…so good on you pax.
MARY: had a little time for some Mary
ANNOUNCEMENTS: newsletter goodies
COT: Wegs came back and left us without a wave. So prayers for him, lol.
WARMUP: very slow windmills, very slow low slow squats, IW, Morrocan nightclubs
THE THANG: 2 rounds of suicides with LBCs at the end of each, 5 rounds of rugby sprints, mossy to oil change back lot for 2 rounds of step ups and dips, mossy to HT wall for merkin murders (first pax run to opposite wall and back while all PaX do merkins, and then move down the line). Missy back for 2 more rounds of rugby sprints, then 5 min of Mary
MARY:
ANNOUNCEMENTS:
COT: Walker and his family loss, patience, schools, health
WARMUP:
Ran over to middle school drop off loop
SSH
Windmill
Stretching
Moroccan night club
Little baby arm circles
THE THANG:
About 3 years ago I Q’d this workout and it was terrible. So I decided to bring it back since this was the same AO. Spider-Man was already predicting this was going to happen and he showed anyway. I believe he enjoyed it, but still complained. Senator was King, but the longest mile is still undefeated.
Do one lap each exercise (1/4 mile)
Bear crawl
Crab walk
Lunge walk
Run
Everyone finished bear crawl and lunge walk. Some finished the run, but no one was able to complete the crab walk lap.
MARY:
Few minutes of stretching once we got back to COT
ANNOUNCEMENTS:
COT:
WARMUP: some stretches and arm gyrations
THE THANG:
10 min buy in with rucks on. Every 2:30 perform the following: 10 sandbag clean and squats, 10 overhead sandbag presses, 10 merkins, and 10 bent over rows. Doesn’t sound like much but try it.
With sandbags start taking lap around park. Stop at every other bench. 1st stop do 10 front rack lunges. 2nd stop do 10 sandbag toss over shoulder. Keep repeating until lap complete.
MARY: Finished with some flutters, American hammers, maybe one more.
Strong work by everyone. Thx for the opportunity Beaker!