Tag: Sprocket

Why did the Frog cross 160?

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WARMUP: Ruck up!
THE THANG:
We left Kinsgley, heading south across 160, in the darkness of the gloom. Our goal was to check on those PAX loafing at The Coach’s Box. Very little traffic this early in the morning, so no troubles crossing. Lots of chatter about the recent Aaron Rodgers injury… could we match his snap count in miles this morning?
We had a great pace down Munn Rd, crossing to get onto FMHS property. Stopped in the student lot to do some exercises IC: Squats, Merkins, Shoulder Press. Ruck Up and continue.
Witnessed some loafing at the Coach’s Box. I guess that’s what happens when Cyclops is DR.
Touched HWY 21 and made the 180.
Stopped at the Gym for a few more exercises OYO: Step Ups and Dips on the benches. Ruck Up!
Good pace back across the parking lots and up the most underrated hill in The Fort by the football stadium.
Sugarbug and Shady began reminiscing of Michigan, it was too dark to tell if any tears were shed. Perhaps YHC will visit one day.
Stopped in the bank parking lot for a few more exercises IC: Squats, Up Right Rows and Shoulder press.
Safely made it back across 160. Made a small lap around the front of Kingsley and back to CoT. All PAX made it 3miles.
Perhaps Aaron Rodgers should ruck during his rehab?
MARY: None
ANNOUNCEMENTS: Were made.
COT: Stays in CoT.

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Heart Rates & Deck of Cards

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WARMUP: Run around the school then the large loop doing a variety of warmup exercises along the way.
THE THANG: It’s the deck of cards:
Hearts: Burpees
Diamonds: Staggered Merkins
Clubs: Plank Jacks I/C
Spades: Butt Kickers I/C
Total count of each: 104
(4) Wild Cards: 25 Flutter Kicks I/C

MARY: See above
ANNOUNCEMENTS: Blood Drive & engage some 2nd F opportunities, ya’ll, whether that be with a large group or 1:1.
COT: It stays at COT.

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Dealing out some Man Makers

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WARMUP: The usual… SSH, various walkers, some nightclubs… all the fun stuff
THE THANG: Broke out a deck of cards, but I know Band Camp always complains about the low numbers being too easy so I modified the work to accommodate. I left swings off however, just to give him something to complain about…

Diamonds: Overhead Press (each arm)
Hearts: Squats
Spades: Lat Raises
Clubs: Curl (total not per arm)

Numbers 2-4 were man-makers instead of the above movement, and Aces were 1 man-maker followed by a lap around the lot

Made it through most of the deck. One lap and a few man-makers short of complete…

COT: thanks to all who joined me. Good times we’re had by all

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The Soul is well when carrying the Spirit

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WARMUP: N/A
THE THANG:
Ruck 3.3 mi in 59mins 17:56 pace
20 squats
MARY: N/A
ANNOUNCEMENTS: Read Newsletter but be at 911 run Saturday
COT:
Prayers for health concerns, jobs, kids and marriages

Live and be the same man in all areas of life!!👏🏻🔥👆🏻

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Cindys at the Kitchen Sink

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1. Big loop: high knees while partner carries Cindy above head, switch off as needed
2. Small loop: bear crawl while partner carries Cindy in front of body, switch as needed
3. Straight away behind school: toy soldiers while partner does walking curls, switch as needed
4. DORA: partner runs straight away in from of school while other partner does…100 curls, 150 dead lifts, 200 swings
5. Big loop: partner runs lap while other partner lunge walks with Cindy above head

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Shovel Flag Handoff

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WARMUP:
– was done!
THE THANG:
– first 30 min by Grinder with focus on legs and abs
– last 30 min by Portal with focus on arms
MARY:
– was done as well!
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Welcome Party Prep

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This morning at Currahee, four men discussed what to expect in GrowRuck events. Here’s what we did:

– Overhead Ruck Walk length of the parking lot
– Overhead Ruck Lunge Walk – half the lot
– Bear Crawl half the lot
– Ruck 2 miles
– PT Test (52 Ab Lab Sit-ups and 42 Merkins in 4 minutes)
– Picking Cherries for 1 Minute

NMM:
We discussed the Dynamic Inspection and Welcome Party and what to expect. It is one of the hardest beatdowns you will encounter. No walking, always moving, heavy sweating, and lots of yelling. It is designed to get you smoked fast and make you uncomfortable early. Lots of back and forth on a football field. Lots of confusing instructions. Lots of misdirection and penalties. Where’s my license? Did they move my ruck? When will we stop with the overhead carries? Then the Cadre get to “scuff you up.” This is where you spend several minutes in a rotating fashion between Cadres. Each Cadre has their own greatest hits, but they are designed to make it suck. Upon completion, you will certainly wonder if you have what it takes to complete the ruck. That’s the design.

At some point you will have a PT test. Recently, that PT test has included 2 minutes AMRAP Merkins (42 minimum), 2 minutes AMRAP Ab Mat Sit-ups (52 minimum), and 2 mile run (slick) in 18 minutes or less. Failure to meet the standard results in a penalty.

So, that’s why we did what we did – to get prepared for the expected while being prepared for the unexpected. Great work today, men. Thanks for the opportunity.

Aye!

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