Tag: Sprocket

Battle Bot’s Sound System

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WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation

Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer

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Walking on the Wildside

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WARMUP:
THE THANG:
Out Kingsley across 160 to Kingsley loop to right on Munn to left on Harris to left into FMHS through Bob Jones Stadium complex to right on Munn and Back to COT
MARY:
ANNOUNCEMENTS:
Hanging with Stang
Christmas at Airbornes
Trash pickup 12/10
Happy Hour 5k
Mens Bethel Serve opportunity
COT:
Lead through Disappointment don’t live in Pity City

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Baxter Loops

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WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

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One Wet Escaltor

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WARMUP:
15 Imperial Walker
15 Cherry Pickers
15 Tesh Style (Slow) Moroccan Night Clubs

THE THANG:
8 Cones set up under the breaze way with the intent to keep the pax as dry as possible. I posted 3 different exercises for 4 rounds. We made it 1 & 1/2

Start with 5 reps and increase by 5 reps every cone for a total of 180 reps per exercise per round.

First Round
Squats
Big boy sit ups
Merkins
Bear Crawl from cone to cone.
lunge walk back to the beginning.
Once complete take a lap.

Second Round
Bobby Hurley’s
LBC
Carolina dry docks
Lt. Dan’s from cone to cone

As Fishstix, Stang and myself where the main ones out in the rain, I called an audible after the first round and got everyone out in the rain on their belly and did pull the ripcord. Then we flipped over and did some body destroyer and reflected on how refreshing it was to be in the rain and soaking wet. when the proceeded to run a lap and proceed with round two.

ANNOUNCEMENTS: Christmas party, Shanking with Stang Golf Tournament.

COT: Praises for reliving past experiences with family and friends, praises for allowing Godley men in our daughters lives.

Prayers for not analyzing everything and to rely on our faith more and trust God.

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Chad 1000x

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WARMUP:
THE THANG: The location was at FMHS stadium, 1,000 bench step-ups with a rucksack on our back in honor of soldier Chad Wilkerson and all those men and women who suffer from PTSD. All 14 pax completed it.
MARY:
ANNOUNCEMENTS:
COT:

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Ruck Shuffle and Shoulder Work

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WARMUP:
1.5 mile pre-ruck

THE THANG:
2 x rounds
12 x Weighted Merkins
12 x Overhead Ruck Squats

½ Mile Ruck Shuffle

2 x rounds
12 x Bent Over Rows
12 x Ruck Overhead Press

½ mile Ruck

2 x rounds
12 x Plank Pull Throughs
12 x Ruck Weighted Big Boys

2 mile Ruck

ANNOUNCEMENTS: Newsletter

COT: Prayers for Family and Travel

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Band Camp took the hill

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Very delayed in writing this but since Band Camp finally came to a ruck workout and keeps ‘reminding’ me about it, I’ll try to remember what we did.
Ruck up and grab sandbags and head over to small field for some sandbag relays. Grab everything and head over to base of heart attack hill. Partner up and split taking sandbags up the hill. Drop the sandbags at the top and head back down. This trip up no straps. Suitcase, fireman, overhead, however you want to carry your ruck up the hill. Almost lost Tinsel to hills namesake bit his BP finally came down. Link the sandbags together for team weight. Everyone rotated on and off to help carry the weight most of the way back to COT. Times almost up so break apart the sandbags and huff it back for COT. Thanks for the Q opportunity Divac! And I promise next year when Band Camp returns the back blast will be prompt.

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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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