Tag: Sofrito

5 Minutes

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WARMUP: None.
THE THANG: Disclaimer: it is Friday we are going to keep it simple. I set watch for 5 minutes. We ruck for 5 minutes and then exercise. 1 PAX carries 60 lb sandbag. REPEAT.
Exercises: Squats, Merkins, Step ups, Bear Crawl, Lunge Walk, Curls/Triceps, 5 weighted Burpees.
MARY: None
ANNOUNCEMENTS: F3 Dads workout, Dad’s Camp, Fort Retreat.
COT: Prayers for Tinsel’s surgery, Bones headed to New Mexico for 2 weeks.

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Sandlot and Heavy Things

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WARMUP: None
THE THANG: 7 Workout Stations to include: Big Curls, Merkins, Triceps, Flutter Kicks c/Chest Press, Squats, Burpees, and kettlebells. After 10 reps at each station, campers had to carry heavy things to the end of the alley and back. Every 15 mins PAX played follow the leader around the track. Some campers wanted to carry heavy things as well. Tunes and Burpee Video provided by 2.0. No one was lost or hurt through out our journey.
MARY:
ANNOUNCEMENTS: Upcoming Q School events, Newsletter, and praises all round.
COT: Prayer requests for pax members and family with upcoming surgeries. Closed in prayer, and ended with constructive feedback about @Sofrito’s VQ.

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Miles and Smiles

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WARMUP: No Warmup right into the Thang
THE THANG: Miles and Smiles….2 + miles stopping every half mile to do some pt… 10 ruck curls, 10 ruck overhead presses and 25 ruck squats. All while have great fellowship along the way.
MARY:
ANNOUNCEMENTS: Kenya Convergence
COT: Prayers amd Praises… safe travels, marriages ,Pax going to Growruck Charleston

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The Fort’s 1st Ever Ruck & BOWLING Workout

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WARMUP: squats with spinal rotations and hamstring lengthening; plank exercises and mix in upward<>downward dog holds
THE THANG: Rucks on, carry 1-2 bowling pins, 1 pax carrying a 20# ball; ruck ~.2 miles, circle up and perform in cadence one set of one of the following exercises [1. squat hold with arm circles holding the bowling pin; 2. lunge hold with shoulder flexion overhead holding the bowling pin; 3. lateral lunge hold with shoulder abduction (lateral flexion) holding the bowling pin; 4. plank and gravediggers while holding the bowling pin]; THEN all pax places the pin in triangle formation, takes 10 walking lunge paces away from the bowling pin triangle, one pax “bowls” the 20# ball, and the number of remaining pins equals the number of manmakers that had to be completed; strikes were rewarded with 10 merkins.
BROGA: warriors and prayer twists
ANNOUNCEMENTS: Kenya workout on Saturday
COT: We landed an FNG via a passerby while doing broga at the end. Strongly believe he (Mr. Burns) will be returning. Thanks for the Q opportunity, Sprocket!

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Mile’s and PT

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WARMUP: Intro and light warm up as a PAX was parking. MNC, Produce Pickers and Wind Mill.
THE THANG: Started rucking up and out of the parking lot to 460 and turn right. At the light, 10 Squats. Continued down Hubert Graham stopping to do 15 Incline merkins, 20 calf raises and repeated a second time before entering the learning center parking lot. Rucks off for some curls, overhead press and flutter kicks. 10 count and a message. Remember not to focus on what you have not done but enjoy the moments when your in them.
Rucks up and repeat the 3 exercises 2 time up to 460. Over head carry to the entrance to the school.
MARY: 1 full round. LBC, X’s and O’s, dying cockroach, Pump and Rosa, ruck twists and penguin.Ended with stretching.
ANNOUNCEMENTS: Convergence
COT: Prayers for Jane and her surgery. Prayers for Noah going to camp.

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GORUCK 101

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After a SL pre-ruck, YHC was 1 minute late to start… No worries – this isn’t a GORUCK event, so no punishment, right? The plan today was to teach a few lessons about GORUCK events… and how to properly train.

We got the sandbags out of the truck and proceeded to the shovel flag location. Drop the sandbags, disclaim to the PAX, move.

Coupon Ruck 1 – all PAX who have not participated in a GORUCK event grab a sandbag and file in columns of two. Need to work on that two columns thing… the Cadre wouldn’t have what we were doing… halfway to destination have PAX swap coupons.

Iteration 1: 10 minute EMOM
20 Reps EMOM, repeat twice.
Ruck Squats
Ruck Merkins
Ruck Lunges
Ruck Sit-Ups
Ruck Bent Over Rows

Quick hit about events – it’s not the smoke sessions you need to worry about… it’s the time under weight and the miles. That’s where the bulk of your training should be. Also – sandbags are “comfortable.”

Coupon Ruck 2 – Head back to start point in same fashion as before, swapping coupons halfway

Iteration 2: 10 (really 9…) Minute AMRAP
10 Reps Each, in Order, Repeating As Many Rounds As Possible
Ruck Cleans
Ruck OH Press
Ruck Back Squat
Ruck Good Morning

Finished up just before 0600. Low squats to talk NMM.

NMM:
YHC is in the midst of infant #5. And I thought I’d have learned it all by now… wrong. What I have learned is that everything is just a phase… don’t miss it. Seriously. Don’t miss it. Because you will. Whatever season you’re in – cherish it. As the great philosopher Darius Rucker once said: “It won’t be like this for long.”

Thanks Tinsel for the opportunity.

Punch List Out

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Cura-hee Cura-hoo Cura-ha Cura-haha

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WARMUP: SSH, windmills, broga
THE THANG:
Move all weight as a team around school to first location
Mosey to Fire Ant Hill
1- 22 Single arm ruck pulls (11ea)
2- 18 Reverse lunges (9ea)
3- 14 Ruck squats
4- 10 OH ruck press
Mosey to “Field of Dreams”
12 min
Jerome WOD
Pair up with like-sized pax
75 yds
-Casualty carry down
Spring back
-Farmer carry two rucks 25 yards then 10 burpees. Repeat two times
-fireman drag buddy half way back
-run to recover rucks
-spring 75yds home.
Deck of Cards – F3 edition
Mosey to COT
MOLESKIN: Lots of great work put in after a Memorial Day Murph yesterday left slinky arms across the board. All of the sandbags were used, moved from station to station, and apparently had a re-visit to Fire Ant Hill.
Mosey to Field of dreams, where we picked up the Jerome WOD, named after Jerome Gonzalez who passed away at the Bragg heavy a few years ago.
Ended on F3 deck of cards style for these few minutes remaining, with Mainframe electing all exercises to be done with ruck on – as if the workout wasn’t fun enough.
Fun times, if you missed it, you missed it.
ANNOUNCEMENTS: Kenya convergence 6/10

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