Rucking is the rest…

Rucking is the rest…

Date: 2024-10-05 AO: stonehenge Q: Palmolive PAX: Roulette, lex_luthor, ToeJam, Rehab FNGs: None COUNT: 5 With this group, I knew there’d be support for a rucking workout. We only had 5 blocks, so when Big Tuna rolled up he took one for the team and graciously opted for a return to :sleeping_accommodation:.
WARMUP: with rucks 10x Moroccan night clubs 10x LSS 5x blockees 10s plank
THE THANG: with rucks Rifle carry out cinder blocks down to the pond by Brixham. Do a lap with blocks in carry with stops for 10x goblet squats, 10x (2 as 1) step ups, 25 dips, 10 inclined merkins then 5 derkins, 10 lunges (2 as 1), 5 blockees, 10s each plank, right side plank, left side plank.
Audible to drop the blocks and ruck over to the hill by Campbells. 5x Mike Tyson’s then lunge walk from driveway to driveway. Ruck to the bridge for 3 sets of 10x monkey humpers before rucking back to the blocks. Carry them back to launch.
MARY: without ruck 10x J Los 25 IC LBCs 10x snow angels 10x Australian snow angels 10x flutters 10x Freddie Mercs 10x up and overs? (Kind of an LBC with a big boy) 10x WW1s 3 minutes of plank
ANNOUNCEMENTS: SOB night out tonight at OMB. Also, give blood if you have it.
COT: Thoughts and prayers for western NC

spicy entrance and exit.. 🌶️🌶️Mtn Goat

Date: 2024-10-04 AO: mountain-goat Q: fleetwood PAX: retread, Spammer, gullah, lois, jello, kilowatt, sledge, Pele FNGs: None COUNT: 9
WARMUP: Warm up run up Woodfox to Raintree.. Some Dynamic THE THANG: The goal was 5.7 MI.. with intervals at 3 minutes Threshold pace followed by 2 minutes recovery pace. Repeat..This all after a evening of beer and hot sauce challenge at Custom Home Pubs🌶️🌶️.. Was a rough night. – with runners and walkers split up, trying for everybody to make it back to COT on time didn’t quite happen. But all were recovered⌚👍 MARY: n/a ANNOUNCEMENTS: blood drive today at Windyrush COT: prayers for jellos daughter/KWs sister Hilda treatment /my father at VA hospital

The Mogadishu Mile

Date: 2024-10-04 AO: nemo-resideo Q: Roulette PAX: The Worm, Rosie, Odd Job FNGs: None COUNT: 4 On October 3rd, Task Force Ranger boarded Army helicopters for what was expected to be a raid to capture two of Aidid’s lieutenants and other senior personnel. What resulted was Somali militiamen shot down two US Blackhawk helicopters, turning a planned raid into an unexpected rescue mission. When US and Pakistani relief arrived on the morning of 4 October to rescue the Ranger force, there was only enough room in the vehicles for the dead and severely wounded. The Rangers and others who could walk moved from the helicopter crash site to the Olympic Stadium on foot, all the while still under attack. The distance was about a mile, and this became known as “The Mogadishu Mile.” THE THANG: 4 Rounds: 19 Kettlebell Ground-to-Overheads 19 Kettlebell Front Squats 19 Kettlebell Uneven Push-Ups 400 meter Kettlebell Carry MARY: 1/2 mile of extra Ruck to soak up the remaining time. ANNOUNCEMENTS: F3 night out Octoberfest at OMB tomorrow night, Blood drive, Dahlia Grove week, Terror Trails COT: Hippie Took us out, help your neighbors in their time of need

Hodgepodgery!!!!

Date: 2024-10-03 AO: run Q: flipper PAX: bunker, hairball, turkey_leg, citgo, Gold Digger, Mistake, flipper, voodoo FNGs: None COUNT: 8 Today was a hodgepodge of workouts, routes, and shenanigans. People left early, and others returned late. As a result YHC is not entirely positive of all attendees so holler if I left you off.

desk candy

Date: 2024-10-03 AO: the-phoenix Q: Odd Job PAX: FlexSealer, midriff, wingman, Roulette FNGs: None COUNT: 5
WARMUP: SSH, IW, down dog, dive bombers
THE THANG: Upper body intensive workout featuring pull ups, burpees, Merkin variations (regular, iguana, bar grip), jump rope, L sit hangs etc.
MARY: Flutter, LBC, and more
ANNOUNCEMENTS: Terror trails, sign up. Saturday is F3 night out at OMB, just come.
COT: Prayers for the people of western NC.

Active Recovery…J/K

Date: 2024-10-03 AO: _area-51 Q: Carny PAX: Bombay, Cooter2, ToeJam, Icarus FNGs: None COUNT: 5
WARMUP: standard THE THANG: plan was to do active recovery but decided on the way to launch that folks probably wanted to push harder.
Kicked it off with 100 burpees, every two minutes 5 air squats and 10 big boys. Took about 5 cycles to hit the 100 reps.
Circuit of 10 j-lo, 10 Cossack squats, 200m run. 4 rounds.
Sets of abs, curls, tricep extension, etc with a heavy rock.
Plank for final 1.5 minutes. MARY: ANNOUNCEMENTS: COT:

Stand up 💩

Date: 2024-10-02 AO: wamrap Q: mcgee PAX: Alf, mcgee, O’Tannenbaum, Orange Whip FNGs: None COUNT: 4
WARMUP: nope THE THANG: decks and burpees MARY: yup ANNOUNCEMENTS: blood drive

Snuka’s VQ At The Rock

Date: 2024-09-28 AO: the-rock Q: snuka PAX: geraldo, Snuka, Alf, O’Tannenbaum, Mildew, Circuit City, Mr. Magoo, Limey FNGs: None COUNT: 8
THE THANG: Snuka took us off campus for 4 miles. MARY: None ANNOUNCEMENTS: Blood Drive 10/4, Kevlar closing on 10/4

Stability through Spreadsheets

Date: 2024-10-02 AO: meathead Q: Uncle Leo PAX: The Worm, flipper, voodoo, Unplugged, high_tide FNGs: None COUNT: 6
WARMUP: SSH, 10 2HS, IW, 15 2HS, ST, 20 2HS and Prying Squat.
THE THANG: Sandbag work: 3×10 single leg lift. 5 ea leg 3×20 plank pull through. 10 ea side 3×8 lateral squat and knee raise each side.
Quick stand up sit down test to try out all the stability we’ve been building.
KB work: 15 min AMRAP alternate with a partner 5 renegade rows each side 5 single leg DL each side 5 stagger swings each side 10 prone tricep extensions
1 waiter/farmer combo carry each side
MARY: 1 min plank
ANNOUNCEMENTS: COT: Lots of ways to help the people of Western NC time, supplies, donations and prayers. Read slack to learn the different ways to make a difference. Oh Marta would want me to say there is a blood drive too.

Whiteboard Session

Date: 2024-09-30 AO: firestarter Q: lex_luthor PAX: wildturkey, Odd Job FNGs: None COUNT: 3 Tracking the workout for the guys that attended. Keep being a coffee bean WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

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