Ruck Shuffle

WARMUP:
From COT start with a brisk ruck towards back of the school. About a minute in halted the PAX and suggested they do the following warm-up exercises OYO: 10 Squats w/ ruck on, 10 lunges ( 5 ea leg ) w/ ruck on, 10 HR Merkins w/ ruck on, 10 ruck swings, 10 OH Presses, put the ruck back on and start another brisk ruck around the back of the school. About a minute of briskly paced rucking and it was time to start the real work.

THE THANG:
3 minute Ruck Shuffle
20 HR Merkins w/ ruck on + 20 front squats with ruck
3 minute Ruck Shuffle
20 Thrusters w/ ruck + 20 Bent Over Rows
3 minute Ruck Shuffle
15 ManMakers + 15 Ruck Swings
3 minute Ruck Shuffle
15 Simbas w/ ruck, 15 ruck presses while performing FlutterKicks
3 minute Ruck Shuffle

This routine helped us travel 2 times around the perimeter of the school and we ended up back in the COT parking lot. Had time to complete the following:
DORA
50 HR Merkins w/ ruck on
75 Squats w/ ruck on
100 Ruck Swings

MARY: Ended right at 0600 so no time for Mary

ANNOUNCEMENTS: Read your NL!

COT: STK!

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Return of the Osprey

WARMUP: Karate stretches
THE THANG:
5 manmakers with sandbags
Jog with bag to end of parking lot
10 squat lunge walk back
Repeat with rifle carry and one more jog.

Round 2. Same only Merkins and seal jacks
Dora-
200 squats
200 LBC
200 Casbah #2s
300flutters

MARY: she no home
ANNOUNCEMENTS: T&H, bethel, AMRAP for Autism.
COT: Jesus

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Q1.5 – M

3/17/26 – THE TRANSORMATIVE RELATIONSHIP BETWEEN A MAN AND HIS WIFE

– Relationship challenges in general:
– Fitness is a 1 man show, fellowship takes 2 or more
– Dealing with another individual with their own minds, attitudes, objectives, etc.
– Relationships are dynamic – ever changing
– What does this mean? Can you provide examples of this?
– Phrases like Relational Rhythm and Dynamic Equilibrium

– Why is this the most important relationship?
– Center of the concerntrica
– How do you know when you’re leading well at home?
– How and where have you seen this relationship affect others?

– Skills and Love:
– Maintenance = Deceleration
– Are you currently accelerating or decelerating?
– The Culture is a Jester
– There is no fifty yard line
– Where are you on the football field currently?
– Your wife is not your best friend
– Do you put your wife on a pedestal?
– Joy Trumps Happiness
– How do you define joy and/or happiness in your relationship?

Additional Questions/Thoughts:
– Do men usually lack skill or effort more?
– What conversations have we been avoiding?
– What kills connection faster – conflict or neglect?
– Leadership means going first – apologize first, initiate first.
– Are there small weekly habits we can implement that would make a difference?
– How would our partners rate our effort?
– How can we stay connected during stressful seasons?

WHAT IS 1 THING YOU WILL DO THIS WEEK TO ACCELERATE THE RELATIONSHIP WITH YOUR M?

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Loaded sink

WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins
THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some manmakers/burpees were mixed in at the end.
MARY: Yes
ANNOUNCEMENTS: Take your chickens to poppins
COT: Prayers and praises

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First Gigs

WARMUP:
15 swings
5 merkins
5 front rack squats
X2
15 swings
5 merkins
5 thrusters
X2

THE THANG:
Ruck .75 miles
Ruck shuffle .25 miles
10 ruck merkins
Front carry for a bit
10 lunge walks each leg
X2

MARY: 5 manmakers & flutters w/press

COT: prayers lifted for Uhaul and his family. He passed peacefully last night around 8pm

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Playing with wood in the morning

WARMUP: some Broga with a rucksack
THE THANG: mosey over to back of school to dust off my girls.
Take them for a dance around the school where we focused on instructional commands of team lifting and proper form during exercise movements.
MARY: gotta keep that core tight
ANNOUNCEMENTS:
COT:

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Jesters

Jester:

The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration

Every man has his own personal Jester

The jester is a master liar. His 5 lies are

1. You Are The Boss Of Me – “you can stop me whenever you want”
2. You Are What You Do – the stumbling self is the real you
3. You Are (relatively) Not That Bad A Guy – is it really that bad?”
4. The Jester And Virtue Can Coexist – “yeah but”
5. You Can’t Live, If Living Is Without Me – “there is no hope”

But, Preparedness keeps the Jester at bay

“While I can never out-paddle my Jester, the faster my boat is Accelerating through the water the harder it is for him to capsize it.”

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Kitchen Sink 3.11.26

Warm ups: SSHs, Imperial Walkers, arm circles.

Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax performed exercises (merkins, squats, swings, lat pulls)
Lap around the parking lot with ruck.
Second round- weight moved between islands while pax bear crawled with exercises (squats, ruck press)
Lap around the parking lot with bell carry back to the flag ( drop bell)
Carry sandbag to field, bag toss to midfield and back.
Back to COT.

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Laying Logs and Yanking Yogi

WARMUP: Ruck if you got it
THE THANG: Grab a log- Walk around school
3 sets- One team carries the log and the other does an exercise
Sets- Curls, Ruck Swing and Squats
Take log back
Catch me if you can with one pax doing 3 burpees then chasing down his partner doing farmers carry.
Head to soccer field. 50 yard Yogi Pull
50 yard overhead carry.
Back to COT
MARY: No Time
ANNOUNCEMENTS: Yes
COT: Yes

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