WARMUP: plankitude
THE THANG: head towards the heart attack hill. Perform 5 ruck thrusters at bottom of hill. Take the hill.
MARY: we did some flutters with ruck press
ANNOUNCEMENTS: Sprocket is putting together football game picks with F3 integrated into the competition
COT: prayers for healing and thanks for family & F3
THE THANG: On the way to the site got stuck behind a petroleum truck and I started sweating getting to the site on time.
Made it just in time. With Cheddah and Sprocket already there and Bitcoin showing up right after YHC. We Rucked to 160 and played frogger getting across the Hwy. We made it to the old Kingsley business park. Stoping every .50 miles for
10 Merkins IC on Down
10 LBC IC
10 Ruck Squats IC on Down
We made our way to laces in. Back over through old Kingsley and back to Panera
We got in 3 miles, 60 Merkins, 60 LBC, 60 Ruck Squats
ANNOUNCEMENTS: 10-Year Fort anniversary,
COT: Prayers for Teachers and families as school starts back. Prayers for illnesses
WARMUP: Those are for the weak
THE THANG: Just some miles, down to Tega Cay Elementary and back. Stopped in front of the school for OYO sets of 20 of Squats, Overhead Press & High Pull. Just under 2.5M.
I don’t mean to brag, but my watch read 6:00:00 when we pulled up to COT…
COT: we were present for it
WARMUP: Oops…
THE THANG:
Planned on a version of the Tribe 1776 WOD but once we got to walking we were having good conversations so we audibilized to just getting miles with some stops every 10 minutes or so for reps of 25 of an exercise.
We got in somewhere between 2-3 miles (my watch accidentally got stopped) and did 25 OYO of squats, high pulls, swings and curls
Warmup – SSH, Windmills, plank, merkins
Rucks on – grab sandbags/loose weights and take with for lap around campus- squats/merkins
Move to field – for spoke/wheel style workout using half field (50 yards between corners):
Corner 1 – swings
Corner 2 – OH press
Corner 3 – curls
Corner 4 – bent over rows
Center- man makers (always 5 reps)
Round 1 – suit case carry (5 reps each corner)
Round 2 – Bear Crawl ruck drag (10 reps each corner)
Round 3 – suitcase carry (15 reps each corner)
Another lap around campus with weights- merkins/squats
Announcements: lots of ruck opportunities coming this fall. 10 yr anniversary details to come
CoT: prayers/praises
WARMUP: no warm up
THE THANG:
With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers
We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.
Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.
Great turn out for Chupacabra and Stockade.
Tinsel out…
WARMUP: Didn’t do that…
THE THANG: Laps around Kingsley with some lifting at the turn each time (sets of 20 each)
1st lap: Curls, Overhead Press, Squat
2nd lap: High Pull, Swing, Squat
3rd lap: Curls, Overhead Press, Squat
Then we wandered in circles like a dog looking to lay down so we could get to 3.0 miles
MARY: Nope
ANNOUNCEMENTS: PotHole’s event is tonight. Everyone go if possible
YHC celebrated 37 trips around the sun today and could think of no better way to start it off then with my brothers at Currahee!
WARMUP: Some stretchy things
THE THANG: The PAX went to the back of the school to find the logs. Two teams carried 2 logs (aprox 100-1000 lbs each) around the school and dropped them in the field. Pax lined up on the fence line for 4 rounds of the following
– 10 merkins
– 10 Squat
– 10 Ruck Curl
– 7 Man Makers
Ruck overhead carry to failure then suitcase carry length of the field.
Rinsed and repeated this routine for 4 rounds then split up for some Highland Games style relay log flip race! Pays to be a winner!
One more round of the movement above then losing team had to carry all rucks across the field while winning team jogged back and forth until the six was in.
Each team loaded up their log (aprox 500 – 5000 lbs each) to take back around the school – rotating as needed.
Ruck back to front parking lot for ruck overhead carry to failure back to COT – no one failed!
Olaf took us out with some BROGA
MARY: BROGA
ANNOUNCEMENTS: Charity brew ruck on Thursday – Bourbon and BBQ coming back in Nov – GORUCK Star Course coming in early October (lots of interest here) – Grow Ruck Valley Forge coming later in the Fall – Cylops is HC! – Currahee should be busy with all these events coming!
COT: You had to be there
WARMUP: Nope. Not today
THE THANG: Kingsley loop x 3
Pain stations (each loop)
Low slow squats IC x 10
Moroccan Nightclub IC x 10
Merkin IC x 10
MARY:
ANNOUNCEMENTS: Welcome Router back to the gloom! Read your newsletter!
COT:
WARMUP: 10x ALL: SSH, Hillbilly Walker, Moroccan Night Clubs, Windmills, LBC
THE THANG:
3X10s: at the benches: Dips and incline merkins, Single Leg Step – Ups
Dora w/ partner:
150 Flutters (double count)
150 Squats
150 CDDs or Merkins or Incline Merkins
150 Calf Raises
mosey back to COT area
10x ALL: Monkey Humpers, V-up/Toe touches, Peter Parker’s, LBCs, Flutters, Scissors
COT: Repeat of eloquent NASA speech after 1776 “Be thankful one of our freedom’s is getting to have different opinions.”
Ask for God’s help when situations seem out of control. HE is the one in control.
@triplelindy Thank you for the opportunity to lead these men.