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
Tag: Sprocket
Murph – Sweep the Leg style
Attempt to meet the 3 mile requirment for sweep the leg and mimic a Murph workout…
Ran 1.5 miles and ended up at middle school.
100 reps – Shoulder taps (double count)
200 reps – Freddy mercuries (double count)
300 reps – Imperial walkers (double count)
Run 1.5 miles back to CoT
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Carry the Load
BUY-IN: KB handoff…stand back to back and kept handing off the heaviest KB of the partners—45’s—by rotating side to side.
THE THANG: Farmers carry to The Print Shop’s new pull up bars. One stop on the way. One stop on the way back. Exercises consisted of lawnmower pulls, bent rows, shoulder presses, swings and pull ups.
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Trail Ruck
- QIC: Sprocket
- When: 2023-05-22
- Pax: fishstix, Flounder, Sprocket
- Posted In: virile agitur
WARMUP: None
THE THANG: Just under 2 miles of trail rucking behind Earth Fare, GHMS, back through the woods, and to COT.
MARY: None
ANNOUNCEMENTS:
COT: Sweep the Leg Q (Olaf) closed us out in prayer.
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3-4-5
- QIC: Mainframe
- When: 2023-05-11
- Pax: Airborne, Cornerstone, Half Shell, Mainframe, Riggins, Slow Jams, Sofrito, Sprocket
- Posted In: Soul to Sole
WARMUP: SSH, Cherry Pickers, Windmill
THE THANG:
Series 3-4-5 every 0.75 miles 3 exercises,4 rounds, 5 reps each
2.25 miles tucked
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
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Smiles and Miles
- QIC: Grassy Knoll
- When: 2023-05-25
- Pax: Airwolf, Cornerstone, Duck Dynasty, Fryin’ Pan (Todd), Grassy Knoll, Headspin, Huffy, NakedAndAfraid, Riggins, Shield, Sofrito, Sprocket, SugarBug
- Posted In: Soul to Sole
WARMUP: Intro and disclaimer. Began rucking down towards the round about. stopped to do some curls, Squats and overhead press. all OYO.
THE THANG: Kept rucking to the far end of the Sunbelt parking lot. stopped to do some SSH, merkins, stretching, up and down dog. Rucks on and hiked it over behind Starbucks. Held AL Gore for a message about allowing ourselves to let others serve us. I talked about how grateful my family is from the outpouring of love we have received from so many people after my M’s surgery. Do not be affraid to allow others to serve you, you do not have to do the hard stuff alone. Rucked around to the back of the pond area and stopped behind the ale house. More curls, Squats and overhead press but in cadence. Rucked back to COT.
MARY: Got in a little Ab work before 6am.
ANNOUNCEMENTS: Murph, print shop workout, and blood drive
COT: Prayers for Duckb6 weeks no nicotine, prayers for Cornerstone from his uncle passing and praise for my wife’s recovery.
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War with Deck of Cards
WARMUP: Jog around the parking lot, SSH, Windmills, Imp Walker
THE THANG: 3 Rounds of war with the deck of cards
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
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Park Swings & Broga
- QIC: Mark Nestel
- When: 2023-04-29
- Pax: Cornerstone, Cyclops, Grinder, Mark Nestel, Photobomb, Sprocket
- Posted In: The Fort
WARMUP: SSH, Windmills, MNC
THE THANG:
Ran around the track at WEP stopping at each hanging swing (9 bench swing stops) performing a set of exercises at each swing
Round 1 – 10 burpees at each swing
Round 2 – 20 Merkins
Round 3 20 Squats
Round 4 – 20 LBCs
Finished with ~ 3 miles of running
Closed out with 10 minutes of Broga
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
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A deep dive into the mind of Slash at the Hive
WARMUP:
The Q was told today started at 5:16, so he arrived just in time…
SSH, Moroccan Nightclubs, Windmill, Imperial Walker, Hillbilly Walker
THE THANG:
Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.
The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press
Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers
MARY: One minute of LBC to get to 6:00
ANNOUNCEMENTS:
For the love of God, run in the Cannoli Run if you can!
Aug 11-13 plan for retreat to save lives
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