On behalf of Crab Cake…
24 faithful Pax were able to extract themselves from the fartsack, brave the 60 degree weather and experience the virgin Q of Crab Cake. After what seemed like an eternity for a warm up, we were able to get to the what the 1st F means, Fitness.
Warm-up
Jog around soccer fields, circle up at bottom parking lot.
5 exercises all in Cadence:
SSH X40
Imp .Walkers X25
Parker Peters X25
LBC X25
Merkins X25
The meat
Mosey to Rock Pile, find a pet. Snack packs not allowed. Partner up.
P1: Rock squat w/shoulder press P2: Run length of soccer field 10 merkins Flap Jack
P1: Rock Lunge w/shoulder press P2: Run length 10 diamond merkins Flap Jack
P1: Rock squat P2: Run length 10 wide arm merkins Flap Jack
Partner carry 1/2 of field; switch for 2nd half; Run backwards length of field and plank.
Crab walk forward 1/2 of field, crab walk back backwards and plank. (To have a crab cake, we must have crabs)
Return rock to place of sleep and mosey to playground
4 Pain Stations:
10 pull-up/25 dips/25 Decline merkins/25 LBC
Plank until all are done.
Rinse and repeat
Jog to front entrance and grab a piece of the wall
Peoples chair 90 sec.
Balls to the wall 30 sec
People chair 90 sec
Plank w/feet on wall; mountain climbers X 10 in cadence
Jog back to soccer fields for Mary
Dolly X15
LBC X15
Merkins X10
Moleskin:
For a first time Q, couldn’t ask for a better morning and better bunch of guys to test it out on. TClaps to the whole Pax. Will definenlty need to do that again. If you haven’t tried it, it’s a must and a rush
Remember if you ever need a break (10 count) don’t ask Mall Cop, I believe he forgot a few numbers between 1 and 10, all of them. All is good, didn’t need it anyway.
TClaps to all there with the Ruck Sack
26 of South Charlotte’s Finest once again returned to The Matrix’s icy gloom this morning for yet another dose of…
THE RED PILL
Mosey to Rock Pile and grab a rock you’d be proud to show your brother, unless you’re wearing a Ruck, in which case you just lost strap privileges.
Form two columns for a Coupon Indian Run, 2 laps around the entire field.
50 Yard modified Cackalacka Coupon Choo Choo
Partner up for:
Extended Coupon Mary, all excercises done with coupon held over the chest:
Mosey to rock pile, turn in your coupon.
Sprint to parking lot.
COT
Moleskin
Great to be back with the Pax after an extended holiday absence! Unfortunately said absence made keeping up with my own workout more challenging then I expected. #useitorloseit
A CDD/Merkin 11’s Ladder *will* turn your shoulders to tapioca. I believe it was Bulldog (fka Wanker) I heard comment “that’s a good combination.” T-claps to all the Pax for muscling through this one. #yourewelcome
Part of the goal of this workout was to give us all a taste of what it’s like to have to drag around a cumbersome coupon and still perform. With more than two-thirds of the Pax dropping (throwing) their rock coupons on the ground at the end of the Indian Run and recovering hands-on-knees I’m confident we’ll have a few more of them joining for the next GORUCK. #goodlivin
The Cackalacka Coupon Choo Choo was ambitious and difficult to explain. But Q’s team still won by decision. I promise no more than one new exercise per post from now on. #overachiever
Welcome to our FNGs Sharkbait (first post, Lex Luthor’s EH) and Matt Roller (second post after Stonehenge — Tiger Rag *didn’t* scare them all away!). Sorry, Matt, but “Snake Eyes” has already been bestowed upon another Pax prior, so you’ll get an even better (or worse) name at your next post.
Note to self: bring Eucalyptus Oil next post for Runstopper. Or Pampers.
On behalf of O’Tannenbaum…
Great group of 22 men this morning.
That Thang
After a brief 3 minute warm up, we launched into a circuit that included running laps around the track with brief interruptions of “curb hoppers”, decline push ups (merkins/murkins), and “little baby dips”. With about 15 minutes left, we cooled down with Abs and a little more running.
Nakedman Moleskin
Besides some scary morning hair and “sheet” lines of faces from guys whose head was not far from the pillow, I was too tired to notice anything extraordinary; however, two things that jump out:
1) Not a lot of talking after the first two laps, maybe I just couldn’t hear? And,
2) Through the gloom, during the conditioning circuit, I did notice various silhouettes of grown men with backpacks lagging behind, not talking….
Thanks for your support during my inaugural role as your leader.
More Mole
#tclaps to O’Tannenbaum on his maiden Q voyage. Extra #tclaps for showing up with “COACH SHANAHAN” emblazoned across the back of his shirt — felt like 7th grade all over again.
Just to be sure we didn’t lose that 7th grade feeling, Q had us launch into the “I don’t know what these are called but it goes like this” exercise. Hey, Coach, that’s called a ‘windmill!’ #oldskool
Coach’s Ladder (lap, 10x curb hopper (getup jumps), 10x derkins, 10x LBDs) 10 to 1 was a smoker and kept the pax in motion for most of the workout. Very well done, Q!
LBD? What’s a “little baby dip?” Well, that’s a dip done off the edge of the curb…quite possibly the shortest dip movement ever performed.
GRC complement: 2 rucks in attendance. Hey, guys, if you wanna know how much is in the ruck, just grab it off their backs and take it for a spin. Guaranteed good livin’. Take a coupon with you when you go.
17 of South Charlotte’s Finest returned to The Matrix’s icy gloom this morning for another dose of…
THE RED PILL
Moleskin
YHC’s first full QIC. #Tclaps to all you gentlemen for not lynching me. It was a privilege to lead, and I look forward to the next opportunity. Strong, strong work by all.
Quite nippy for a Monday morning. The Bolshoi were out in force, everyone had gloves, and when I rolled into the parking lot there sat 5 vehicles with Pax on the INside rather than the OUTside who probably were not at all hiding out from the cold (#fartmobiling) but that’s the first time I’ve witnessed that phenomenon. Buck up, Campers, it only goes down from here.
Pax chatter went to zero during legs&laps. Just the sounds of lots of gloom-sucking. Joker reports that Cheese Curd allegedly took a dive on the pavement during legs&laps… “I didn’t see it, but it was loud enough that I heard it!” Glad you’re OK, brother, you’re Qing next Monday.
The partner squats were a crowd pleaser, and likely a violation of some CMS policy regarding what grown men should be doing on school grounds.
And finally, in remembrance of Freddie Mercury who passed away 21 years ago this past Saturday, we did 6 Minutes For Freddie with lots of bicycles and extra bicycles after that.
Dora out.
RIP FREDDIE (5 September 1946 – 24 November 1991)