FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: walk to track, ruck one lap THE THANG: look at the WOD, first round was 12, then we rucked a lap, then 24 reps, rucked. Last round was 36 Not sure when everyone had enough of the ruck. My breaking point was the 24 burpees. Then round 3 was sans ruck MARY: there were some mixed in ANNOUNCEMENTS: some CSAUP events in the making… See Slack COT: good push today. That was probably easier without a ruck.

WARMUP: 3:38 min of Rocky IV Training Montage to get the pump started! - SSH - Slingshots 7.56 per side - Arm Circles - Good Mornings 10 - Cleans 4 per side - Prying Squat THE THANG: Block A - 120 EMOM Block A1 - Deadlift Heavy Doubles - 5X8 Block A2 Doulbe Bent Row - 5X8 Mumble chatter was rich and luxurious. Perhaps we need more reps, heavier KBS (not possible for most), or less rest. Block B Block B1 Single Leg RDL Heavy 4X10 each side. 45 sec rest b/w each set. Mumble chatter died down to a complaints of needing more rest. Block B2 - 1/2 Kneeling Press 4X8 each side. 45 sec rest b/w each set. Mumble chatter morphed to grunts and threats. Now we have the right amount of work:rest ratio! Block C EMOM heavy 2H swings reps for 6 round. All push the weight! Nice work fellas! Fin MARY: No time. ANNOUNCEMENTS: Blanks was playing frisbee, so no one knew what's is coming up. Something something "Waxhaw friendship bracelet making in the woods adventure thingy". Beer, can food drive, and rucking in Nov. There's a spreadsheet somewhere. COT: YHC took out the combined Anvil/Meathead group.

5v5 in the gloom this morning, with 1 Rucker. 🟠 Orange: Cool Runnings, Blanks, Peaches, Zipper, Fresh Meat 🟡 Yellow: Smokey, Spackler, Broken Arrow, SpikeBall, Wonder Orange jumped out to an early lead, helped in part by newcomer Wonder learning the ropes on the Yellow squad. Unfortunately for Orange, he’s apparently a quick study. Wonder caught on fast, started making plays, and proved to be a valuable pickup as Yellow worked its way back into the game. What started as an Orange lead turned into a battle, with Yellow eventually completing the comeback for a 12–10 win. Meanwhile, Mountain Momma rucked laps around the field, while periodically taunting us. 😂 Good 5v5. Good competition. Another solid morning of WOMU. ANNOUNCEMENTS: Isaiah 117 House (https://isaiah117house.com) had a successful fundraising effort and are doing great things. Adventure Quest is Saturday 9/26. COT: Peaches took us out.