Tag: Mainframe

Crushing it with the Ruck Sacks

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The thang:

Mosey around school and circle up:  10 SSH, 15 IW, 9 WM and 13 HW

Alternating Overhead Carry and Farmers Carry.  While others do this to stop sign the partner (s) do:  Chest Press, Squats, Curls, Swings and Alternating leg lifts with press.

Mosey around build for 20 Ashley Cummings.

Then to short loop for a little catch me if you can with Burpees as the buy in.

From there we head to the ampitheatre:  Bear Crawl with 5 squats at each cement pad, Crab walk with 10 alternating lunges at each pad and backwards walk with 10 calf raises at each level.

Ruck to the field for 50 yard bear crawl with pull through.

Ruck to COT and finish with X-Os, Old School leg lifts and Freddy Mercury.

Blessed to have an hour to hang out with two of the finest men in F3.  If you haven’t given Currahee a try you definitely need to.

Prayers for sisters, kids and M’s

Peace Out

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Flag Day 2024

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WARMUP:
Plank for Flag Day History

50 SSH
13 Moroccan Night Club
13 Windmill

Mosey to fountain in apartment complex.

THE THANG:
Bear Crawl around the fountain.

Up and Down the “Bowl”
Run up the hill to Fire Station
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Nur up the hill to Light Pole
Exercise
Run down the hill
Stop at fountain for Bomb Jack
Repeat

Fire Station Excercises (50):
SSH
Squats
Mountain Climbers
Calf Raises
Freddie’s

Light Pole Excercises (13):
Burpees
Merkins
Alternating Lunges
Leg lifts
X’s and O’s

13 Shoulder Taps waiting on 6

Mosey back to COT

MARY:
Jack Webb
1 BBS:4 American Hammer

ANNOUNCEMENTS:
Read Your Newsletter

COT:
Show To Know

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Life moves pretty fast

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DISCLAIMER: disclaimed
WARMUP: YHC Birthday Warm Up
– 6 Windmills IC
– 13 Hillbilly Walkers IC
– 19 MNCs IC
– 82 SSH IC
– Yoga
THE THANG:
Mosey over to the playground for Pyramid of Pain. First round reps of 2-10-10-10, followed by 4-20-20-20, then 6-30-30-30 and back down. Exercises were Pull-ups, LBCs, Merkins & Squats.

Moseyed over to the back entrance and did 6 burpees and 13 dips.

Moseyed to front of Elementary School and did 4-corners around the Loop. At each turn of the Loop, do the following:
– CDDs
– Calf Raises
– Big Boys
– Over Head Claps
First loop 10 reps, then 20 reps, then 30 reps.

MARY: Flutters, box cutters and reverse box cutters, American hammers.

ANNOUNCEMENTS: Hog and Coyote, Hangin with Stang

COT: Stays in COT

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Ruck & Block Grind: The Ultimate Shoulder Challenge!

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Showed up with only Falcon Crest there, and the PAX started to trickle in.

Warm-up:
A few exercises to get started.

The Thing:
Grab a cinder block and speed ruck to cones in the car lane.

Round 1:
– 10 Cinder Block Squat, Curl to Overhead Press
– Ruck to large cone on the right:
– 5 Man Makers
– 10 Ruck Push-ups
– 15 Overhead Ruck Hold Squats
– Speed Ruck around the parking lot

Round 2: Rinse and repeat
– This time, further ruck around more of the parking lot.

Round 3: Rinse and repeat
– This time, ruck the immediate parking lot and then around the field.

Round 4: Rinse and repeat
– Bring the block with you.

After Exercise:
– Carry block to the bottom of the hill going to Walmart.

Light Post Challenges:

1. 1st Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 2nd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 3rd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls to overhead press.
– Hold cinder block straight out in front of you for a 10 count.

Once completed, farmer carry your ruck and cinder block to the entrance of the school. Then, put the ruck back on and get the cinder block back any way you can.

It was a shoulder smoke show!

Announcements, Prayers, and Praises:

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Ice Cream Cones

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WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.

Mosey to Old Farm Hill for 11’s. Burpees and Big Boys

MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for

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To the Fort and Back

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WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

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Sweep the Leg Murph(ish)

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Expected light crowd given the multiple Murph options available later in the morning so was pleasantly surprised to run into Tesla as Grout snd YHC were returning from the pre-run. Solid number of cars in parking lot so maybe my promise of no pullups merkins or squats was a win

WARMUP: disclaim and go

THE THANG:
1.5 mile run
100 dips
200 LBCs
300 SSH
1.5 mile run

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yup

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