Tag: River Rat

Spooky pumpkin of pain and suffering

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WARMUP:
The usual

THE THANG:
Spooky pumpkin of pain. To the tunes of Halloween
DORA style – man in the middle does 10 manmakers as the timer
1. Squats
2. Deadlifts
3. Lawnmower pulls
4. Chest press
5. Overhead press
6. Clave raises
7. LBC
8. Flutters
9. Swings
10. Snatch
11. Clean
12. Push-ups with bell
13. Pull overs
14. Reverse Lunges

Last round, we switched it up for 20 american style KB swings (that’s the ones where it goes over your head). Finished right at 6

MARY: no time
ANNOUNCEMENTS: newsletter
COT:

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Let’s Try That Again…

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After double booking a few weeks back… River Rat was able to get me back on the schedule to continue Rucktober into November… Ruckvember? The truck was loaded down with coupons, and we showed up on time. Check, check.

Now it’s time to work. We grabbed a few sandbags and one Jerry can and headed off into the gloom.

Iteration 1
Carry Coupon/Ruck up and down bleachers
10 Ruck Merkins
Switch Coupons, Rinse and Repeat
Ruck Lunges

Ruck around the track

Repeat with Squats, Coupon OH Press
Ruck another lap

Iteration 2
Coupon/Ruck CMIYC

There were three of us – so an improvisation was made. Drop rucks.

Pax 1 farmer carries two rucks, two other pax drop for 5 burpees. Up and sprint to Pax 1, swap position. Repeat for a lap. (Sprocket is faster than he looks, by the way!).

Grab two sandbags, no rucks. Pax 1/2 move forward while Pax 3 does 10 bomb jacks. Catch up/swap. Repeat for a lap.

Grabs rucks and sandbags. Pax 1/2 move forward with both while Pax 3 does 3 8-count body builders with ruck. Catch up/swap. Repeat for a lap.

Time was nearing expiration – so we headed back to COT.

Ended with 5 Ruck American Hammers IC.

Announcements
Thanksgiving convergences for both The Fort and The Rock. The Rock’s will take place at the JOC at 0630. Something mean and green and with casseroles… 🤷🏻‍♂️
Donut dash this weekend for The Rock
The Fort is having another blood drive on 11/17. Hit up 3D if interested. #freedtobleed

COT
Heavy prayers lifted up today. Pray the Lord’s will be done and the Kingdom of God can prevail in all of our lives.

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Rucktober sandbag exchange at the JOC

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WARMUP: mosey around the parking lot loop
THE THANG: we took a few minutes to learn how to transition a sandbag between men since it was frustrating to see so many guys struggle during GTE32.

We then took some cones and threw them out and bearcrawled to pick one cone each and bring it back to a parking spot. There we each did what was on our cone while using the bearcrawls exercise station as the timer. Then we rotated to the next spot and performed that exercise. It was a great time. We did all kinds of ruck swings, ruck rows, big boy burpees, around the dome, squat thrusters, bear crawling finished with a 3 minute sandbag shuffle.
MARY:
ANNOUNCEMENTS:
COT:

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IAN

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Hurricane Ian was rolling through town. Light drizzle. We did three rounds of exercises that started with the letter i a and n. IAN. https://youtu.be/FpvJsUOgWlg

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Pathfinder: Was that a Grey Wolf or a Coyote (or a Mountain Lion)?

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WARMUP:  I’m pretty sure 3 out of 4 of the PAX came in HOT today…so clearly no need to warm up. Headlamps on! Let’s roll!!
THE THANG: Launched from ASC Greenway Horse Barns toward “No Name” trail. Stumbled upon a [probably not] wild horse. Alright… it was a horse (yes, a ginormous horse) just strolling around in the dark looking for snacks (we presumed). Since we had CC ( 🐕 ) with us, we opted to turn back and head out another way. The course was 5 miles-ish+ total. We ran to the top of Cantrell, onto Muscadine to Wagon Loop, up and over the Wagon Loop hill (renamed “Opportunity” because it gives you the opportunity to run up the “beast of a hill” from the swinging bridge to the Canteen) to Blue Star, around the lake to Timberline and back up to the peach orchards and the on to the horse barns.

So, to the title of the workout…While running up timberline we (possibly just me) saw what appeared to be a grey wolf dart across the trail about 20 yds ahead of us (yes, grey wolves apparently don’t live here) or maybe it was a large coyote (more than likely not a mountain lion – they apparently don’t live here either, but…a story for another time). No one was eaten and our pace mysteriously accelerated for the last portion up the hill, so there was that!!

MARY: This is a running Workout – we’re lucky to just survive that!
ANNOUNCEMENTS: Read the newsletter!
COT: Lots to be thankful for and prayers spoken for the “stuff” going on in our lives!

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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Wake Up, ISI DORA!

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WARMUP:

20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC

Farmers carry to center parking lot

THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.

Round 1: NUR
– [ ] Goblet Squat
– [ ] Skull crusher
– [ ] Lunges
Winner – Plank
Loser – American Hammers

Round 2: Sprints
– [ ] KB Swings
– [ ] Curls
– [ ] Halos
Winner – LBCs
Loser – Flutter with press

Round 3: Bear Crawl
– [ ] Snatch
– [ ] Merkins
– [ ] Upright Row
Winner – Al Gore
Loser – Man Makers
**this round was tough**

Round 4: Power Skips
– [ ] Bent over row
– [ ] OH Press
– [ ] Tricep Extension
Winner – Hello Dolly
Loser – Hello Dolly w/ press

MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC

ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.

Convergence coming up at NaFo I n Labor Day.

COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.

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Bobber needs gloves

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WARMUP:
SSH
Morrocon night club
squats
Peter Parker
seated surfer

THE THANG:
Mosey around to the pull up bars.
2 sets of 10 pull ups and 10 split squats each leg. Then hang for a minute.

Star workout in the field
10 burpees in the middle.
power skip out to the corner
nur back to the middle
20 reps for the outside movements.

Corner exercises were:
1. Kick through Merkin
2. Palm(s) to the ground squat
3. extended calf raises
4. American hammers

MARY: none
ANNOUNCEMENTS: Hog and Coyote
COT: https://youtu.be/DpHqRuteuzc

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