Tag: Pollo Hermano

Attack of Heart Attach Hill

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WARMUP:
1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x5 IC
– Side Straddle Hop x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
– Power skips
– C-skips
– Sprints

THE THANG:
## 2. HILL SPRINTS & LEGS
**Format:** Sprint up hill → walk/jog down for recovery → 1 leg exercise at the bottom (x20 total, x10 each leg where applicable) → repeat.
**6 rounds — rotate through:**
1. Squats
2. Reverse lunges
3. Knee kicks
4. Forward lunges
5. Calf raises
6. Side lunges
7. No Ruck Squats

## 3. BAG WORK — Back / Abs / Hips (14 min)
**3 rounds:**
– Stiff-leg deadlifts x15 *(neutral spine, hinge at hips — do NOT round the back)*
– Glute bridges or hip thrusts x15
– American hammers x15 (over/back is 1)
– Deadbugs x10 (5each)

MARY:
ANNOUNCEMENTS: Stuff the Bus
COT: Family’s and Safety for Travel

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Simple and sweaty

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I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to front of school.

21 reps each of clean and presses, bent over rows, and jump overs. Front rack carry bag to end of columns and back. Repeat same 3 exercises but 15 reps of each. Bear hug carry bag to end and back. 9 reps of same 3 exercises then front rack carry down and back.

Next series is walk over push ups, squats with bag on back, and over the shoulders. 21 of each, single shoulder carry down and back. 15 of each, other shoulder carry, 9 of each, then front rack carry down and back.

Over head carry to end of columns. Bag toss to next cross walk. Back to COT and finish with 21 big boys. Solid work by all PAX. Thanks for opportunity @U088CUMTQ05

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AO CURRAHEE — “THE MIDNIGHT RIDE” 30 June 2026 · 0515-0600 · Pre-Independence Edition

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In 1775, a Boston silversmith didn’t wait for ideal conditions — he rode through the dark because the moment demanded it. This morning at Currahee, the air sat on us like a wet wool blanket before sunrise, and the PAX rode anyway.

We opened with the Warm-O-Rama: a ruck mosey lap, then SSH, Imperial Walkers, Hillbilly Walkers, and CASBAH #2s. Standard prep, same as the colonists drilling on the green before the shot heard round the world.

Then came The Midnight Ride: forty yards out, full ruck, full send — squat jumps, burpees as the toll for stopping, and a recovery lap before going again. With the soup we were moving through, we added an extra lap between rounds, and got 3 in before the conditions had their say.

We closed with 5 minutes of Mary. @U5MQ8FHV0 called an audible and got us some ruck on merkins mixed in to finish what the humidity didn’t take out of us first.
Three rounds, soaked through, lungs working overtime against air that didn’t want to cooperate. Nobody showed up for perfect conditions this morning — they showed up anyway, same as 1775. That’s the rep that counts.

COT: Independence Day convergence at CRHS, Bethel Men’s Shelter. Prayers for travel and recovery.
Until next time — ride hard, ruck heavy, and never miss a bell.
Pollo Hermano, out.👊💥🇺🇸

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Forged…for Sprinting

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WARMUP: We charted a lap around the parking lot and completed a few warmup exercises.
THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not stop short. Don't run 45 yards to a target 50 yards away. 5yds doesn't seem like much but what happens when you get used to not completing the job?

Stop 1: The circle on the other side of the apartment complex.
Jump Squats, Low Slooooow Squats, Lunge walk around the circle.
Stop 2: Fire Station
Mountain Climbers, Shoulder Taps, Slow Peter Parkers
Run back to the circle.

Sprint to the top of the hill (160)

Run to Grace Presbyterian Church
5 Burpees, Unweighted Simbas(?), Slow Dying Cockroaches, 3 Burpees

Run to O'Reilly Auto Parts
Hand Release Merkins, Bear Crawl in cadence, Curb dips, Crawl bear back, Slow Carolina Dry Dock

Run to Dollar Store
Sprint the straightaway, Mountain Climbers
Spring back, American Hammers
Sprint out again, Jump Squats

MARY: See above
ANNOUNCEMENTS: Bethel Service, 4th of July Convergence
COT: No doubt.

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Carl Lewis

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Active stretching before and After is a HUGE MUST!!!

WARMUP:
Hillbilly walkers x10
Bend & Reach x5
Windmill x8
Slow jog
20yards of

  1. High knees
  2. Buttkicks
  3. Walking worlds greatest stretch
  4. Elephant walks
  5. Dinosaur walks
  6. Soldier walks
  7. Side shuffle each way
  8. Karaoke each way
  9. Power skips
  10. Sprints

THE THANG:
Phase 1
Circuit (AMRAP style): 10 mins

  • Sandbag Front Squats x 10
  • Walking Lunges (with sandbag) x 20 steps
  • 40-yard Sprint
  • Broad Jumps x 10

Phase 2
Circuit (AMRAP): 10 mins

  • Sandbag Deadlifts x 20
  • Sandbag Step-Ups (bench/curb) x 10 each leg
  • Bear Crawl (20 yards down & back)
  • Jump Lunges x 20 total

Phase 3 – Cool down
Descending Ladder + Sprint:
Start at 10 reps each, go down to 1:

  • Sandbag cleans
  • Jump Squats
  • 50 meter sprint

Stretch last 3 minutes

  1. Feet together
  2. Pigeon toe
  3. Legs spread L/R/M
  4. Sumo Squat
  5. Hip flexor
  6. Quad stretch

MARY: None
ANNOUNCEMENTS: News Letter & Mens Shelter
COT: Wisdom and Family

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Day Of The Rangers Goruck Hero WOD

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WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right

THE THANG:
Day of The Rangers Goruck Hero WOD

Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)

Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)

Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”

Day Of The Rangers Goruck Hero WOD

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