We ran 3-5 miles. Great weather and no chance of rain!!!!
Thanks Assassin for the lead!!
ANNOUNCEMENTS:
COT:
Introduced a new loop around Baxter past Assassins house.
Today is Flag Day, so we did work to honor the commissioning of the stars and strips as our official flag on 6.14.1777. An assortment of sandbags and Jerry Cans was provided for all to celebrate accordingly.
Buy In:
6.14.1777
6 Ruck Body Builder’s – 8 Count
14 Ruck Lunges w/OH Hold
17 Ruck OH Press
77 4 Count SSH w/Ruck
WOD: Join Or Die – Flag Day
4 Rounds
* 250 Meter Ruck w/Coupon
* 17 Coupon Squats (With Ruck)
* 250 Meter Ruck
* Exercise Based On Round
* Round 1: 77 Coupon Pull Throughs (With Ruck)
* Round 2: 77 4-Count Flutter Kicks with Ruck Overhead
* Round 3: 77 Ruck High Pulls
* Round 4: 77 Ruck Push-Ups
We made it through round three and ran short on time.
Announcements:
HIM CAMP Aug 11-13
STUFF THE BUS the weekend after
Prayers/Praises:
Beaker to stay on the path with his daily 5K in June
Kaiser for leadership with his M as well as her health
PL for family sickness to pass, praise on 3 months for baby Nell!
Thanks Beaker for letting me take the reins today.
Punch List out.
Wegmans sent us out to run to Brayden and back. 2 ruckers stayed a bit closer.
See video for the critique of Repeat’s cooking.
Prayers for Bass-O’s dad with kidney stones and Slash’s grandmother-in-law.
Praises for a beautiful day and that young Fox we saw as God shows off His creation.
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
WARMUP: NONE….this is Clydesdales
THE THANG: a nice 4 mile loop: Down to Spratt…..Right on Harris……Back up on Munn rd….Bonus if you want.
1st time Q for the Clydesdales…..1st time I have Q’d and didn’t do the actual workout. Opted for the Ruck option.
MARY:
ANNOUNCEMENTS: Kenya Convergence. Boss Hogg’s going away party (although he already left?)
COT: Prayers for Luca/Vuvu family. Anchorman’s new business.
Wally World loop
WARMUP:
Ready… set…
THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 6 Windmills
THE THANG: After Funhouse led us in the Pledge of Allegiance, we ran to the bottom of Main ST where the gaggle performed 1 burpee then ran to the 2nd light pole (16 on the Hobo’s sIde) perform a burpee then run back to start. at this point the “A” group began to separate themselves from us mortals. Epstein didn’t kill himself. Continue performing 1 burpee at ever other light pole and running back to the start until you reach the end of the street. Run back to the start, perform your burpee then choose your own adventure loop. Big loop, over the bridge and around the block. Lil loop, take the alley behind hobos and head back to the start. Rd 2 was 5 merkins, Rd 3 was 5 CDD. Some Pax got more miles than others, looking at you #Badlands and #MacGyver.
MARY: NONE
ANNOUNCEMENTS: Murph options, other things I don’t remember
COT:Prayers for marriages and sick family members. God answers your prayers, keep praying and they will be answered. Sometimes blessings come from ppl and places you didn’t expect.
WARMUP: OYO
THE THANG: PAX ran the Baxter Loops
MARY: None
ANNOUNCEMENTS: Cannoli Run Double Down! June 10th Boss Hogg Celebrated
COT: Praises for Gpop, Graduations, Moving In and Luka