I Can Haz Gorucks?

I Can Haz Gorucks?

9 gents met in the noticeably warmer but still frosty gloom this morning for a beat down. Goruck training and events may have influenced the Q’s choice of exercises. Time to share the Good Livin.

The Thang:

Warm-up jog around the school.

Circle up behind school for:

Side Straddle Hops x 30

Imperial Walkers x 30

Mountain Climbers x 30

Flutter Kicks x 30 – 10 seconds holds from Bugeater, Lab Rat, and 1 other (Things got fuzzy)

Run to parking lot and partner up for:

20 Selection-Quality Merkins – Partner 1 performs the proper form pushups while partner 2 planks and observes to keep the man honest. (Feet no more than 12 inches apart, legs, back and head in a straight line, hands wherever they are comfortable. Upper arms must break parallel on the down movement, arms must fully straighten on the upward movement, no head bobbing.)

Mosey to Track:

Complete 1 lap around the track by alternating 20-count Bear Crawls (Each hand forward is a count) with 5 Selection-Quality Merkins. Plank when Complete.

Mosey to back field:

20 Burpees on your own.

Crab Crawl across field.

10 Burpees on your own.

Crab Crawl across field.

Tunnel of Love x 2

8-Count Body-Builders x 10?

Circle up:

X-Ups x 10?

Barishnikoff’s x 10 each leg

LBC’s x 75

Jack Web up to 6 – Start with 1 Merkin/4 Arm-Raises, increase up to 6 Merkins/24 Arm-Raises

Mosey to Parking Lot:

20 Burpees on your own.


The Lone Survivor movie event is almost full, at last count there were only 10 spaces available. Move quickly if you wish to participate. Bring cash or check only as payment, no cards will be accepted. Happy hour prior to the movie is at Vinter’s Wine Market. Times and details on the website.

The Spearhead-affilliated BrewRuck is this Saturday. It will be a good time. Check the Spearhead website for details.


Great work out there today, everybody was working hard. YHC has not led a workout in some months, please excuse the low number of Burpees and exercises, I will work to get back into proper leading form. Not much chatter was heard this morning, thanks to everyone for tolerating the Selection-Quality push-up tutorial. #Doitrighteverytime

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10 years ago

CORRECTION: Pre-movie 2ndF has been moved. Vintners can’t accommodate the quantity of beefcake we are delivering.

2nd F options before the movie:
–Cinebarre lobby, replete with pool tables, couches, disco balls and floor space.
–The Lodge
–Emergency Plan: grab some chalupas at Taco Bell.

Cheese Curd
10 years ago

DK- that was a bear…literally! That bear crawl / merken combo was painful. Not sure you, bug or others did the whole thing, but props if you did. I have to admit to a few lunges to stretch the arms.

Yes, BE that was me whimpering during the Burpees. It’s been awhile since posting to a burpee-extravaganza. Yes, that other BS exercise (body builder) should have been called slow-mo burpee! Granted, not outrageous numbers, but daunting after the bear crawl previously mentioned. Sprit was broken today!

Also, props to Pudding Pop for the run in! Plan on a run to some other posts with me..that goes for you to Bug 🙂

thanks TR for the updating tomorrows agenda! You make a killer Den Mom!

Cheese Curd
10 years ago

Also, Barishnikoff’s is the fanciest F3 exercise I have done. I am happy to place them near Skunk / Monkey humpers. I hope no one was watching

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