Category: Uncategorized

DATE: 2023-02-03
AO: Farm
Q: Sparky
PAX: Infinity, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH,
Imperial Walkers
Beet Pickers
WMH
Surrenders
Michael Phelps
Mark Spitz
THE THANG:
These were jumbled but here’s some new stuff:
Fighters- baby arm circles in a lunge position
Alternating side squats
Twinkle Toes- Al Gore + calf raises
Suzane Sommers- extra wide sumo squats
Snowflake plank- high plank with knees as close to ground without touching Speed humpers- 60 seconds of humping
Prisoner squats
Side planks
Partner derkins
Moroccan Night Clubs
MARY:
LBC
Penguin crunches
Flutter kicks
Rosalitas
ANNOUNCEMENTS:
COT:
“Aspire not to have more but to be more.” St. Oscar Romero
Having more can be empty. The pursuit of stuff will be short lived. Stuff breaks, gets old, gets stolen, rots. “Being more” can be helping someone out, pursuing experiences like travel, giving to charity. You need to define.

DATE: 2023-02-03
AO: Patriot
Q: Flipper
PAX: Wedding Singer, Lazlo, Major Payne, Legacy, Ice Tea, Shake ‘N’ Bake, Grape Ape, CableGuy, Maguire, Big Short, bogey, Elvis, Smokey, Bone, Anchor Man, My Space, Fish Fry, Patchouli FNGs: #Cena, #Rousey, #Mackerel, welcome Strange Brew (aka John), Cena, Rousey, COUNT: 25!
WARMUP: SSHs, hill billies, windmills, carrot pickers, WMHs, DDs

THE THANG: PAX paired up and we moseyed to front of Yorktown with coupons. Whenever the Q said “switch”, each member of the team completed a thruster with the coupon. Upon arrival at Yorktown, the PAX completed the following:

15 step-ups,
15 dips,
10 durkins (all sets x 2)

Wall sits,
Broad jumps up the steps.

Moseying continued with continued “switches” of the coupon to the basketball court where we completed the following:

15 Mountain climbers,
15 squats (both x2)

10 Aussie pull-ups
10 squats (both x2)

Finisher: lunge walks and bear crawls while “You Dropped a Bomb on Me” played. Every time the word “bomb” was sung, the PAX did a hand release merkin.

MARY: LBCs, Toy Soldiers, Flutterkicks

ANNOUNCEMENTS: Grow Ruck support channel on Slack, get your Super Bowl Squares

COT: As part of mindfulness practice, we’re taught to embrace challenges and not shy away from conflict. Be in the moment, deal with something head on, don’t push conflict or hard decisions away.

DATE: 2023-02-03
AO: Sparta
Q: Rambler
PAX: Nano, Pop Fly, Peanuts, Iron Eagle, Lightyear, Doodles
FNGs: None
COUNT: 7
WARMUP: s-s-hop, b-a-circles, w-m-hays, c-kai, d-dog, m-phelps THE THANG: Custom dice game including a – hit & run and b. to die for. MARY: lbcs, d-starfish, p-pounders
ANNOUNCEMENTS: juneau on q @ olympus tomorrow – dress warm!
COT: be content / take perspective. recognize the great things going on in your life. think of all the billions of people in the world and situations they need to exist in – take stock – life is good; it’s hard to keep perspective when you grinding everyday

DATE: 2023-02-03
AO: Aerie
Q: Lonestar
PAX: Passport, Rocketman, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: side straddle hops, Michael Phelps, arm circles and picking cherries
THE THANG: 7 laps jog turn, sprint 100, jog turn and walk 100. Mid point of walk – beat down with 5 burpees, 10 merkins or Carolina dry docks, 15 abs (rotate flutter kicks, big boy, dying cock roach, Freddie mercury’s, American hammer) 20 legs (rotate squats, wide squats, lunges and Belgium split squats) répeat and run. MARY:
ANNOUNCEMENTS: text Rocketman!!!! 😀 a lot of Rucks coming up
COT: “Sow a thought and you reap an action. Sow an act and you reap a habit. Sow a habit and you reap a character. Sow a character and you reap a destiny”. Ralph Waldo Emerson

DATE: 2023-02-01
AO: Patriot
Q: Major Payne
PAX: Anchor Man, Big Short, bogey, Ice Tea, Legacy, Traveler, Cena, Rousey (GrandStrand – Myrtle Beach SC) FNGs: None
COUNT: 9
WARMUP:
10 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
10 Michael Phelps

THE THANG:

Form up into two equal ranks. Squad 1 grades squad 2, then switch.

2 minute HRPU (hand release push-iups)
2 minute BSU (butterfly sit-ups)

Put rucks on. (Or grab coupon)
15x Ruck Merkins
15x Ruck Squats
15x Ruck Squat Thrusts
15x Ruck High Pulls
15x Ruck Swings

Form up, grab sandbags. Move around baseball field. Transition bags every 100yds or so.

Buddy carry practice.

MARY: 15 x Ruck flutter kicks

ANNOUNCEMENTS: sign up for GTE 35. It’ll change you; make you a better brother, husband, son, father, uncle and work colleague. Come see how and why. https://growruck.com/event/gte-35/

COT: Change only occurs outside of your comfort zone. If you aren’t growing, you’re dying.