Category: Uncategorized

DATE: 2023-01-18
AO: Patriot
Q: Major Payne
PAX: Anchor Man, Beaux, Big Short, bogey, CableGuy, Ice Tea, Lazlo, Lucius, XL FNGs: None
COUNT: 10
WARMUP:
10 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
10 Michael Phelps
25 HRPU (hand release push-ups)
25 BSU (butterfly sit-ups)
Lap around track

THE THANG: Pick up sandbags ( 200#, 2 x 80#, 2 x 60# ) partner up and move to 30th Street hill. 200# sandbag up front. Each group of partners get under the 200# sandbag on rotation, partners switch 60# / 80# sandbag whenever there’s a 200# sandbag rotation.

Jacobs ladder as a unit. Ground sandbags at bottom.

Squats at bottom and ruck jump over burpees at top.

Move back to football field with sandbags.

MARY: 25 x flutter kicks

ANNOUNCEMENTS: Sign up for GTE 35 https://growruck.com/event/gte-35/

COT: Sometimes the hardest thing in any new endeavor is taking the first step. Once you take that step though, you realize it’s not so bad. In fact, you understand it’s really good.

Great work as a team, figuring out a system to get the 200# sandbag moving seamlessly. It wasn’t easy, but with a good system, it can be simple.

DATE: 2023-01-17
AO: Delphi
Q: Hightower
PAX: Pop Fly, Nano, Ashe, Rambler, Juneau, Glee, Peanuts, I-Beam, Doodles FNGs: None
COUNT: 10
WARMUP:
Ruck mosey pace with stretching.
Picked up pace, shuffle end zones & walk long sides.

THE THANG:
Ruck EMOM: 1 min shuffle & 1 min walk. Stop after each loop for: Round 1: 20 Curls
Round 2: 20 Squat, press
Round 3: 20 ruck swing

Relay crawl with ruck. Split the group into 2 teams. Stack all rucks at end zone. Each team runs to spread out length of field. First guy bear crawl 1 ruck at a time to next guy, then runs back. Next guy crawls ruck to next guy, then runs back. Rinse & repeat, first team to get all rucks to far end line wins.

MARY:
50 LBC’s

ANNOUNCEMENTS:
GTE Sign up

COT:
Pushing yourself to find those moments of being uncomfortable, that’s when we grow, learn & develop.

DATE: 2023-01-19
AO: Freestate
Q: FIFA
PAX: Dungeon Master (Amon), Butter, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP: round robin
Butter: 25 SSH
Dungeon Master: 15 hairy rockettes
Show Me: 15 windmills
Winston: 15 mountain climbers
FIFA: 10 Willie mays hays
Butter: 10 baby/10 big arm circles forward/backward
Dungeon Master: 15 plank jacks
Show Me: 15 Carolina DCs

THE THANG: 1/2 Murph (replacing pulls ups with burpees)

4 1/4 Mi laps around the field

5 sets of:

30 squats
20 merkins
10 burpees

MARY:
10 small flutters/10 big flutters
15 scissors
15 Freddie mercury’s
10 outlaws left/10 outlaws right
20 reverse crunches

ANNOUNCEMENTS: fifa out on Saturday bc he’s flying to MI solo to help his in-laws move to another nursing home. Mentioned as a half jest, half complaint. But Winston said “you’re a good son-in-law” and that stuck with me so I’ll use it for the COT.

COT: Family can be a pain in the ass. But it is also arguably the most important thing we have. Celebrate family!

DATE: 2023-01-19
AO: Highlands
Q: Toolbox
PAX: Jag, Trolley, Hard Knox, Katniss, Jenner
FNGs: None
COUNT: 6
WARMUP: ssh, merkins, my. climbers, iw, cherry pickers, wmh, air squats
THE THANG: timer 30 tricep ext with 25#, stations of kb swings, waiter curls, weighted merkins, shoulder work, other stuff. variations of all ex’s. Amrap each station fb mosey rinse and repeat. MARY: weighted sit ups and black widow heel slides
ANNOUNCEMENTS: blood drive at Calvary UMC, Grow ruck
COT: keep it simple and roll with it.

DATE: 2023-01-18
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, Gherkin, Mr Haand, Purple Rain, SPINAL TAP, Disco, vplaxico FNGs: Atache is still not on slack
COUNT: 9
WARMUP: Cherrypicker, WMH, prisoner lunges, down dog ankle taps
THE THANG: 20 reps of something, run across field using bear crawl to the 20s, first back (i.e., @gherkin) begins set of 10 blockies. MARY: round the world can-openers, side crunch a la @disco, body saw ANNOUNCEMENTS: @disco hosting firepit tonight 7-9
COT: ride the cyclone