It was a beautiful morning for a beatdown and we had a fine group of HIMs out there, including a DR visitor from Toledo and the FNG he brought with him.Continue reading “Four Corners of Fun”
Hills & Ruck, Done!
Weather: 0530 22* and pleasant
PAX: Packer, Armstrong, Ditka, Swobbles, Phunky Stuff, Cornelius
Thang: Ruck 1.5 miles with PT
Slowsey to first hill, and Warm-a-Rama
15 x SSH
30 x Squats
Bearcrawl up hill, walk down
Ruck to trail with intervals between lightposts
Completed total 100 squats (some under weight), 100 Merkins (some under weight), hill runs, bear crawls, slowsey & moseys.
Pic & Vid
Beautiful morning for a Ruck & Chad workout! Full moon to boot!
Q: Armstrong & Meatball
PAX: as above!
Weather: Low 20’s, few snowflakes
Chad 1000: Week 1 B
– 10 reps lateral lunges, situps, and flutter kicks
– 25 meters of Lunges
Rinse & Repeat x 5
Mumblechatter: Millennials are difficult; facts and reality are different to everyone
Friday is ruck day! Today was a solo adventure with Crockett that went 2.44 miles.Continue reading “Solo Rucko”
AO: Falcon Hill
Pax: Ditka, Goldstar, Swobbles, Frank the Tank, Cobra
Warm up: Back arches, Side straddle hops
Circuits, 3min rounds, 1 min rest, 6 stations
pull a sixty pound sand bag to yourself with attached rope, run to stretch the rope back out and repeat
Bag O Pain. (70 lbs of rubber mulch, no handles) 5 slams, 5 under hand throws, 5 over hand throws, repeat
Weighted ruck step ups
Play ultimate frisbee with a lighted glow ball. Whenever the ball is fumbled all pax do 5 burpees. We fumbled 15 times. You do the math.
AO: Smart Park
Pax: Phunky Stuff, Ditka, Packer, Cornelius, FNG x 2
SSH x 10 IC, teach a new PAX how to call cadence.
PAX used the parking lot lights that form a square. At each corner, they performed one block exercise and 5 burpees. Each corner increased the block exercise by 5. Reps started at 5, so it was 5, 10, 15, 20 + 5 burpees at each stop.
Round 1: Block Squat Thrusters x 5, 10, 15, 20 IC + 5 burpees at each corner
Round 2: Flutter kicks x 5, 10, 15, 20 IC + 5 burpees at each corner
Round 3: Block Swings x 5, 10, 15, 20 + 5 burpees at each corner
Round 4: Block Curls x 5, 10, 15, 20 + 5 burpees after each set (we did not utilize corners in the last round for the sake of time)
AO – Falconhill
Q – Tails
PAX – Ditka, Cornelius, Cobra
Wet ground, wet air. A little bit drippy but nothing crazy! Air temp was warm 32, with no wind!
Low impact was the word of the day. Slowsy to the blocks. Each PAX snatched one head and we headed to the shelter for a dry patch.
Popped into a routine of 1 and 2 minute stretches, block holds, and block exercises. These included:
- Slow block presses
- Slow block curls
- Say anything (this sucked)
- Arm, leg, and hip stretches
After this routine we marched blocked back to the shed and slowsy’ed to the lot where we held a quick wall sit, and finished up.
Quick TAP. Photo. And namerama!
AO: Helms Deep (a.k.a., The Infirmary)
Pax: Cobra, Tails, Crockett
Q: WilsonWe are the Walking Wounded
- Wilson – lower back/hip
- Tails – Achilles heel
- Cobra – Knees
- Crockett – Body
Warm up 20 reps IC
- Imperial Walkers
- Pickin’ Taters
- Juarez Valley 10 with Ruck (about 10 yards)
- In the first position, perform 1 Merkin;
- Use some form of mobility (bear crawl, monkey walk, walk, modify as needed) to position 2;
- In the second position, perform 10 Leg Lifts with Ruck overhead;
- Migrate back to first position, increase reps +1;
- Migrate back to second position, decrease reps -1;
- Rinse/Repeat step 5 / 6.
Total reps = 55 per exercise.Round 2
- Without Ruck, (same distance, walk only)
- American Hammers