Ruck Load WOD

Ruck Load WOD

Date: 2025-05-14 AO: sacs Q: Cheese Curd PAX: wildturkey FNGs: None COUNT: 2 WARMUP: 10 good morning, 10 squats, 10 ruck push ups, to shoulder to shoulder
Walk 100 meter and repeat
THE THANG: 10 shoulder to ground per side 15 Squats 10 presses Walk 100 with ruck and sandbag Ruck step ups 20 total 8 sandbag cleans Walk 100 with ruck and sand bag to start Repeated 4-5 times
Heavy ruck (sandbag and ruck) 400
3 rounds of 20 Russian twists, 20 bb sit ups and 30 second planks
Done
MARY: yes, lots of BB sit-ups to break up the rounds and more at the end
ANNOUNCEMENTS: kid rock race, Memorial Day ruck, give blood
COT: YHC took us out. We discussed that it is getting hot in the morning, dodgy was muggy too. Welcome summer

Crushing MYAM points

Date: 2025-05-14 AO: the-maul Q: Roulette PAX: patent_pending, kirby, taggart, Franky, midriff, teddyf3, super trooper FNGs: None COUNT: 8 WARMUP: Mosey to the HT parking lot, SSH, Hillbilly, 1 min Plank (5pts.) THE THANG: Try to keep up with the Q as we mosey 2.34 miles and pick-up some points along the way… 5 Rounds 20 Merkins (5pts.) 20 Squats (5pts.) 20 Big boys(5pts.) 20 Flutters (5pts.) MARY: We had some time to kill so more points 50 Derkins (5pts.), through in some Diamond Derkins to make it easier Cooldown: Arm circles, neck rotation, hula hoops, hamstring and calf stretches ANNOUNCEMENTS: Brew Ruck memorial day weekend, check out the rucking channel to sign-up COT: We give thanks for the opportunity to be the best version of ourselves and to live our purpose, to be present for our loved ones and to help those we can as we navigate our day.

Anvil on a Wednesday

Date: 2025-05-14 AO: anvil Q: Mr. Magoo PAX: puddin_pop, Point Break, lorax, Erin Brokavich, Pilgrim FNGs: None COUNT: 6 WARMUP: Side straddle hops, Imperial Walkers, Low slow Squats, Mountain Climbers, and Peter Parker’s. THE THANG: Started with rock work, three sets of curls, presses, and triceps followed by a loop run. Then off to the north parking lot for three sets of three stop loops starting with merkins, then LBCs, and then squats, starting and finishing each set with burpees. Next stop hot box for three sets of step ups, dips, and inclines with runs to the light post in between. Last stop at the cricket rock pile for some scull crushers, presses, and sit ups. Finished at start with one burpee. MARY: Someday I may learn what this section is. Yes, we did some LBCs. Heard about Lorax’s golf trip to Bandon Dunes and changing a flat tire. Puddin Pop did every single exercise too. ANNOUNCEMENTS: Memorial Day convergence of Basecamp and Swole at Calvary, 7am start. COT:

Going Green

Date: 2025-05-14 AO: wamrap Q: O’Tannenbaum PAX: double_e, Christmas, Orange Whip, poptart, Horsehead, Alf, @ledbetter @dunder from Boston FNGs: None COUNT: 8 WARMUP: no THE THANG: The GREEN MONSTER #nosecurity Lap 1: merkins; Lap 2: Turkish get ups; Lap 3: Jump Squats 5-10-15-20 reps at each corner with increasing burpees at each half. Repeat and keep adding burpees MARY: nah ANNOUNCEMENTS: no COT: @dunder visiting from Boston said he came last year

Rain on, rain off

Date: 2025-05-12 AO: swole Q: flipper PAX: wildturkey, Uncle Leo, ickey_shuffle, flipper FNGs: None COUNT: 4 As YHC pulled up to the hotbox, two PAX were actively unloading their cars in the absence of rain. Having checked the forecast, I was pretty sure that wouldn’t last. The three of us were lamenting that my promise of Ickey friendly music hadn’t succeeded in an actual ickey_shuffle appearance when a red jeep pulled into the lot at 5:29. We started warmup at 05:31 and thoroughly enjoyed the first day of the penultimate week of “the grind.” The tunes were epic, the rain ebbed and flowed, and we all got stronger while staying dry from rain while producing an epic sweat.
WARMUP: SSH, Swings, LSS, IW, ST, Prying Squats… the usual THE THANG: 2 15 minute AMQRAPS which involved a mixture of pressing, squaring, rowing, thrusting and merkins, I won’t bore you with the details. Some static holds for good measure MARY: no time for her, second set ended at 0615 on the nose ANNOUNCEMENTS: brew ruck, blood drive, yadda yadda yadda COT: YHC took us out

Quality over quantity

Date: 2025-05-13 AO: bagpipe Q: Starch PAX: kirby, Circuit City, war_eagle, Roulette, wildturkey, Pepsi, gumbo, F3 Elsa, Franky FNGs: None COUNT: 10 10 beasts rose to the occasion at Bagpipe for a shockingly rain-free workout.
I gave the heads up once we started – the goal was about quality, not quantity. We did long, slow reps that helped us feel the burn real quick. Reps like this keep you strong and help avoid injury.
2.5 miles later, the pax were better than they were when they started, and we had some decent mumble chatter along the way.
WARMUP: To the deck for WU IW Hillbilly Mtn climbers Runners Stretch
THE THANG: To Costigan Park. Did each of these below with a lap around after each exercise: 20 Dips 20 derkins 20 split squats (10ea leg) 20 step ups
Then to the deck – jogger upstairs to level 3 to avoid the traffic on the lower levels – Wall sits (1 min) x3 – Plank (1 min) – Slow merkins x15 – Slow jump squats x20 – Heels to Heaven x20 – Box Cutters x20
In between levels, we jogged, bear crawled, and/or ran backwards. We got to level 7 or so before heading back to launch
Headed down the stairs and across Ballantyne Commons to launch for a 45s plank until time was called
MARY: Throughout
ANNOUNCEMENTS: Olaf sendoff at OMB – 5/29 at 6pm Memorial Day Brew Ruck Inferno Run Mountain Rumble
COT: Citgo took us out – prayers for his neighbor Paul and Paul’s family as they lost a son in a car accident. Prayers for all the pax struggling right now.

Mothers Day Men

Date: 2025-05-13 AO: soccer Q: Orange Whip PAX: Mile High, jrr_tolkien, National Treasure, Kellen Dargle, Orange Whip, Mr Brady, Tush, Pearce FNGs: 2 Tush, Pearce COUNT: 8 7 dedicated husbands and 1 dedicated son spent the early morning of Mother’s Day making sure our bodies were physically fit and primed to be the strong, attractive and manly men they expect of us.
Yes, breakfast in bed may have been nice, but all men know that the weak effeminate male that brings flowers (last minute from Harris Teeter nonetheless) is never going to win the hearts of the woman who longs for the masculine hero of her dreams that walks through the front door wearing rubber pellet filled soccer cleats, soaked with rain, blood, sweat and broken dreams of what could have been – “if coach had just put me in, we could have won states”.
To the 8 of us still keeping the Roman Empire alive in our dreams, I salute you.

the Bull Ring is not “in nature”

Date: 2025-05-13 AO: swift Q: bratwurst PAX: citgo, frasier, Hippie, fleetwood, teddyf3, Moth, tagalong, Brisket FNGs: None COUNT: 9 WARMUP: 10min mosey to the Bull Ring’s putting green. Dynamic exercises for warm up. THE THANG: 800 m, which is one time around the bullring from stop sign to stop sign, at your 3K race-pace. 3K race pace simulates VO2 max, which is the level that you can run just below your maximum heart rate. If you finish each interval in zone 5, then you’re doing it right. Recovery was two and a half minutes, or down around the putting green and back to the start, doing the next interval in the opposite direction. Repeat for the goal of six total intervals.
Citgo and Frasier were out front (not sure if it was because they were shirtless, or just quicker than the rest), but they used the extra time at the end to gather the pax and motivate.
ANNOUNCEMENTS: The Three Amigos, led by Tagalong 💩🧻, will have the Q next week for a continuation of the VO2 max effort with slightly longer intervals.
COT: Citgo took us out, keeping his neighbor Paul and our thoughts and prayers with the loss of their high school graduate in a very recent car accident.

45lb x2

Date: 2025-05-13 AO: skunk-works Q: Header PAX: Mountain Momma, Smokey FNGs: None COUNT: 3 WARMUP: THE THANG: Only 3 pax, but 2 45lb bells and 2 45lb plates = lots of farmers carries
Mosey to the dry weather facility, 1 pax carries to the 2nd berm and back, other 2 Mary. Cycle through 3 or 4 rounds. Lap
Carries back to launch. Lap
About 20 yards between 2 pax with the 3rd doing farmers carries, exercises in between. Rinse and repeat
Finish with 90 seconds of swings MARY: ANNOUNCEMENTS: COT: Prayers for Jordan, Paris and baby Rhodes born at 2lbs 7 ozs, 3 months premie. Monique battling a terrible disease Praise for Amy’s brain tumor healing, Headers (and all) recent college graduate and the blessings of a loving family

The Haze Triple Nickel

Date: 2025-05-13 AO: fast-twitch Q: gummy PAX: ductwork, Astro (Kyle Kirchhoff), Alf, jet_fuel, marge, deep_dish FNGs: None COUNT: 7 WARMUP: mosey to the “top” of Rising Meadow. There was some debate about which light post was the top. THE THANG: Triple Nickel from there to the bottom of Windbluff. Merkins at the top. Jump squats at the bottom. Alf and Astro got all five rounds in. Most of the rest of us got 4.5. MARY: ANNOUNCEMENTS: Twitchiversary next week. 12 years of FT. Maybe summer hours will end someday. COT: Ductwork sent us out into the world begin the safe cocoon of the Crunch parking lot.

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