Category: Uncategorized

DATE: 2023-01-05
AO: Olympus
Q: Juneau
PAX: Ashe, Rollingstone, Glee, Gadget, Zeus, Obadiah
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Little Baby Arm Circles, Cherry Pickers, Willy May Hays, Downward Dog, and Cobra Kai.

THE THANG:
-7 PAXs work as a team to run a lap around the track with four coupons (18 kg kettle bell, 10 kg plate, 15 kg plate, 25 lb kettle bell)
– Once complete conduct an arms exercise, ab exercise, leg exercise, and burpees. -rinse and repeat 4 times, last two times running backwards.

MARY: incorporated into the thang

ANNOUNCEMENTS: GrowRuck in March

COT: One of my words for the year is Joy. Finding Joy is not the same as finding happiness. Joy is contentment even in rough circumstances and is infectious. Be joyful always because you are apart of something greater than you, you have a greater purpose in life.

DATE: 2023-01-04
AO: Patriot
Q: Maj. Payne
PAX: Lazlo, Beaux, Old Bay, bogey, CableGuy, Wallace, Sunshine, Ice Tea, Passport, Legacy, Smokey, Anchor Man, 3 mile, Maguire, Wedding Singer, Big Short, Lucius, Mackerel FNGs: Big Data
COUNT: 20
20 PAX posted in the gloom for the first in a series of Ruck Training workouts. No fear — just getting in some solid PT as a team. Those without a ruck got to work with cinderblock coupons.

WARMUP (Slick – no ruck):
10 x SSH
10 x IW
15 x Cherry Pickers
10 x WMH
10 LBACs front and rear
Down Dog / Cobra Kai
20 HRPU (hand release push-ups), 20 BSU (butterfly sit-ups)
10 HRPU (hand release push-ups), 10 BSU (butterfly sit-ups)

THE THANG: Don rucks
Bear crawl ladder on field (if no ruck, lunge walk with coupon for ten steps instead for said amount of bear crawl steps): – 10 x bear crawl steps, then rifle carry ruck for remainder of 100 yds
– 20 x bear crawl steps, then left hand farmer carry ruck for remainder of 100 yds
– 30 x bear crawl steps, then right hand farmer carry ruck for remainder of 100 yds
– 40 x bear crawl steps, then front carry ruck (no straps) for remainder of 100 yds

Pick up coupons ( 200# sandbag, 2 x 80# sandbags, 2 x 60# sandbags, 1 x 50# sandbag, Sand bucket) and move out for semi-loop around school. Rotate coupons approx every 40 steps. Focus on making transitions between PAX more efficient. As expected, the PAX got strung out, with the 200# sandbag falling to the rear. Short stop to explain the importance of keeping a tight group — 10 x Ruck Merkins, 20 x Ruck Squats for fun. After the stop, task organized the PAX into buddy teams who handed coupons off to each other #taskorganizationmatters and #teamworkmatters. Efficiency improved greatly as the PAX moved.

MARY: 25 x Ruck flutter kicks

ANNOUNCEMENTS: Ruck training every Wednesday through Feb 1 at #thepatriot. Looking forward to seeing many more PAX sign up for GTE 35 here: https://growruck.com/event/gte-35/

COT: #teamworkmatters. We don’t succeed by ourselves. Every man needs a brother by his side, especially when things get tough. We all are fighting our own battles, but we cannot fight them alone. Reach out for help and reach out to help. That’s the secret to success.

Aye!

DATE: 2023-01-04
AO: Aerie
Q: Stewie
PAX: Passport, Lonestar
FNGs: None
COUNT: 3
WARMUP:
WINDMILL
CHERRY PICKER.
HIGH KNEES.
MOUNTAIN GOAT
SSH
GOOD MORNING BURPEES!

THE THANG:

Used 6D6 to determine our fate!
A roll of the red die determines the exercise, the remaining 5 determines the reps:

1. MIKE TYSON. -0
2. CRUNCHY FROG. -0
3. CURL-PRESS -x19
4. GOBLET SQUAT -x19 , x13
5. BURPEE OVER COUPON – x16
6. RENEGADE ROW -0

After each exercise above promptly rolled 1D6 to determine the our bonus:

1. BEAR CRAWL X50yd X1
2. MURDER BUNNY X50yd X1
3. INCH WORM X50yd X0
4. BLACK SNAKE X100yd X1
5. LATERAL BEAR CRAWL x50yd X1
6. DUCK WALK X50 X0

MARY:
LBC
Flutter kicks
Shakira

ANNOUNCEMENTS: GroRuck in March!

COT:
Words of Wisdom
We never know which lives we influence, when or why. -Stephen King. ..and shared a story about that.

Closing Prayer

DATE: 2023-01-04
AO: Compound
Q: Popeyes
PAX: Poe, Booking, Hightower, Peanuts, Zeus, Yardbird
FNGs: None
COUNT: 7
WARMUP: A couple laps with arm circles, air presses, high knees, butt kickers, and karaokes THE THANG:
20 Burpees – 1 lap
20 Burpees – 1 Ricky Bobby lap
20 hand release and superman Merkins – 1 Karaoke lap
20 Burpees – 1 finger sweep lap
21 Bonnie Blairs – 1 lap with some sprinting
15 Burpees – 1 lap
4 Willy Mays Hayes and 20 SSH – 1 half lap
15 Burpees – 1 half lap
10 Burpees – 1 half lap

MARY:
50 Flutter kicks
20 American Hammers
50 LBC’s
20 Penguin taps

ANNOUNCEMENTS: Ruck event in March – participate!
COT: Damar Hamlin of the Buffalo Bills is a good reminder that there are things that are going to happen that we can not predict or control. Don’t take things for granted. Do more of the things that you enjoy and do less of the stuff that causes you stress.

DATE: 2023-01-04
AO: Horizon-Ao
Q: Magoo
PAX: SPINAL TAP, Mr Haand, Horshack, Disco, 2 percent, Purple Rain, sticks, Median, Kodiak, citrus, vplaxico FNGs: Atache
COUNT: 13
WARMUP: Abe Vigoda, WMH, Michael Phelps Squats, Cherry Picker
THE THANG: 5 blockies, bear crawl to 18, run to/from goal, bear crawl back, leader leads 20 reps of something until all return MARY: Ring of fire leg pushdown, The Body Saw.
ANNOUNCEMENTS:
COT: GTE35, 2-day hike prep