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Ruck Dora

November 4, 2018               0530
[youtube https://www.youtube.com/watch?v=iKnqEP5hIHs&w=560&h=315]

AO: BeastRidge

Q – Vila

PAX – sidekick, fast lane, best in show

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
    1. first stop
    2. 5 – 8 count body builders
    3. Second stop
    4. 10 lunges 5 ea.
    5. Third stop
    6. 10 mountain climbers
    7. Al Gore

Cycle:

Ruck Dora – around the parking lot.

  • One team member rucks ahead while the other does max reps and runs to catch and exchange the ruck. Holding at end with plank.
  • Merk 200
  • LBC 300
  • Squat 100

3mom

  • Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila

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MARSOC Short Card

https://www.youtube.com/watch?v=uRAWaAruIwg?list=FLrKo6itQIs7VTYAkavsR5_A&w=1208&h=694]

QIC: Vila
Date: 10/08/2018
PAX: Best in Show, Fast Lane, Jabooti, Journey, Peanuts, The Count, Threeskin
AO: Beast Ridge

Conditions

The Disclaimer

COP

SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15
SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15

The Thang

Mosey around the field
Run to first corner
SSH – 15
Run to home and hold Al Gore until all catch up
Cycle:
30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills (30)
6. 30 Push-ups (20)
7. 30 Mountain climbers
Run to first corner
8. 30 Flutter kicks
9. 10 Burpees (8)
10. 10 Cherry pickers (4-count) (30)
11. 30 Push-ups (20)
Run to second corner
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees (6)
Run home
15. 10 Chain breakers (30)
16. 30 Push-ups (20)
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees (4)
20. 10 Trunk twists (30)
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs (skipped)
10mom:
Call out Mary workouts from all PAX, and PAX call the count

COT

Talked about the origin of the Short Card, and that it is great for short time and limited space workouts.
Prayers:
The Count’s bro going back into treatment for cancer
EOD Soldier from North Carolina K.I.A.

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Beast Ridge – RESPECT Remix!

[youtube https://www.youtube.com/watch?v=6mhP4mo7FKE&w=560&h=315]
Tuesday, August 14, 2018
AO: BeastRidge
Q – Vila
PAX – oscar, suns out, sidekick, Fast Lane (vasoline)
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
    1. first corner
    2. 10 merkins
    3. Second corner
    4. 10 lunges 5 ea.
    5. Third corner
    6. 10 SSH
    7. Home
    8. 10 mountain climbers
    9. Al Gore

Cycle:

  1. Set up at the steps
  2. First step
  3. Incline Merkins 10
  4. Second step
  5. Dips 10
  6. Third step
  7. Incline Merkins 10
  8. Forth step
  9. Dips 10
  10. Fifth step
  11. Decline merkins
  12. Bear crawl down and out 20 steps
  13. 20 lbcs
  14. Crab walk, low crawl, lunge, duck, inch worm

Partner carries 20 yards – there and back
13mom: everyone calls
Quote:
Respect for ourselves guides our morals; respect for others guides our manners.
Lawrence Sterne
Prayers:
Count
Names
KROM!
Swinging hammers,
Vila

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Teamwork makes the dream work!! Saturday, February 24, 2018

Q – Vila

AO – The Landfill

PAX – Angus, Early Bird, Fissure, Mr. Clean, Geek Squad, Candu, Best in Show, Picasso,

Warm up:

  1. SSH IC x25
  2. Merkins IC x15
  3. SSH IC x20
  4. Toe Touches IC x15
  5. SSH IC x15
  6. Carolina drydocks IC x15
  7. SSH IC x10
  8. 8 count bodybuilder (8cbb) 1C x8
  9. SSH IC x5
  10. Spiderman IC x10

Transition:

  1. Run to the bottom of the hill.

Warm up 2:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Plank IC x10
  8. Mountain Climbers IC x10
  9. Forward Fold x15
  10. Recover

Transition:

  1. wheelbarrow to lower lot switching half way

Cycle (partner):

  1. Leg throws 4ct. OYO x10 each person
  2. Patty cakes OYO x10
  3. Russian twists 2ct. OYO x10
  4. Sit up pass OYO x10
  5. Squat dips OYO x x10 each person

Transition:

  1. Barters – one PAX is holding weight while the other does a workout. Each correct form rep of the work out earns the PAX holding the weight 2 paces. This is done until the PAX doing the work out reaches 20 reps or is cashed. That PAX then runs to the PAX hold the weight and they switch. This goes on until the destination is reached.

Alternate between:

  1. Workout PAX
  • Merkins
  • BBS
  1. Weight PAX
  • Overhead
  • Frankenstein

Hold plank until caught up.

  • Sit up pass OYO x10
  • Squat dips OYO x x10 each person

Transition:

  1. Daisy chain 3 rounds – the weight must get to the top of the hill, but no one holding the weight can move their feet. The partners must alternate moving up the hill and pass the weight off before moving.
  • If repeated, make sure no one is down range and throw the weight down the hill, repeat. If a team throws short, the Q gets to throw it again from the landing point.

At top: one PAX does curls while the other completes 5 burpees. Switch.

Cycle:

  1. Partner carries – carry PAX 50 feet, switch, head back to start. 3 rounds.

10mom:

Chosen by PAX

Quote:

1. “Individual commitment to a group effort: That is what makes a team work, a company work, a society work, a civilization work.” — Vince Lombardi

Prayers:

  • Travelers
  • Health of PAX

Count

Names

KROM!

Vila

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Ruck/Run 2/21/18

[youtube https://www.youtube.com/watch?v=qiC–gL_WKg&w=560&h=315]
Wednesday, February 21, 2018
5:30 AM
AO: Beast Ridge
Q – Vila
PAX – Prosciutto, Whittler, Wort

  1. Ruck: Start ruck around the loop
    1. First quarter ruck
      • 6 burpees OYO
      • 10 merkins x1 IC
      • 10 squats  x1 OYO
      • 10 lunges (alternating legs) OYO
      • 10 thrusters X1 IC
      • 10 overhead squats x1 IC
    1. Second quarter ruck
      • 10 bbs w/ ruck on chest x1 OYO
      • 10 flutter kicks w/ pack overhead x2 IC
      • 10 leg lifts w/ pack overhead x1 OYO
      • 10 crunches w/ pack overhead x2 IC
      • 10 lateral thrusters w/ pack overhead x1 OYO
      • 60 second hold with feet 6″ off the ground
    1. Third quarter ruck
      • 3 PT-109s – box jump up the steps, plank walk five steps to the right at the top, reverse bear crawl down the steps, rinse/repeat
      • 6 ruck curls OYO
      • 6 ruck ground to overhead OYO
      • 6 overhead tricep extension OYO
      • 6 overhead ruck press OYO
      • 6 ruck swings OYO
      • 6 upright rows OYO

Quote: Discussed the quote from Monday’s workout that we did not have time to really discuss:
And so, my fellow Americans: ask not what your country can do for you–ask what you can do for your country.
Prayers: Wort’s job prospects, Rainman
Count
Names
KROM!

Posted on

All the President’s men!

[youtube https://www.youtube.com/watch?v=7RKqlrbFCkY&w=560&h=315]

AO: Beast Ridge

Q – Vila

PAX – Prosciutto, Early Bird, Marco Polo

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold x15
  3. Plank IC x10
  4. Up Dog x15
  5. Down Dog x15
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Forward Fold x15
  9. Recover
  10. SSH IC x15

Cycle:

  1. Start mosey around the loop
    1. First leg run
      1. 3 rounds
      • Ford Football High knees – 4ct up and back / Nixon Bowling lunges – 4ct up and back
      • 5 Big Boy Situps
    1. Second leg run
      1. 3 rounds
      • Reagan – Michael Phelps – 1 / Obama – Free throw jump squats – 5
      • 5 merkins
    2. Third leg run
      1. 3 rounds
      • Wrestler crawls – 4ct up and back / 5 squats
      • 10 Lincoln Logs IC
  1. Mosey back to lot and 25 LBCs IC

 

  • 2.39 miles total!

Quote:

“In the long history of the world, only a few generations have been granted the role of defending freedom in its hour of maximum danger. I do not shrink from this responsibility–I welcome it. I do not believe that any of us would exchange places with any other people or any other generation. The energy, the faith, the devotion which we bring to this endeavor will light our country and all who serve it–and the glow from that fire can truly light the world.

And so, my fellow Americans: ask not what your country can do for you–ask what you can do for your country.

My fellow citizens of the world: ask not what America will do for you, but what together we can do for the freedom of man.

Finally, whether you are citizens of America or citizens of the world, ask of us here the same high standards of strength and sacrifice which we ask of you. With a good conscience our only sure reward, with history the final judge of our deeds, let us go forth to lead the land we love, asking His blessing and His help, but knowing that here on earth God’s work must truly be our own.”

John Fitzgerald Kennedy 

Prayers: Pajarito!

Count

Names

KROM!

 

Posted on

Inaugural Run & Ruck @ The Griff

QIC: Mr. Clean & Vila
Date: 02/05/2018
PAX: Steam Engine & Whittler
AO: The Griff

Conditions

Low 30’s, felt colder but ABSOLUTELY PERFECT for the Inaugural Run & Ruck at The Griff 

The Disclaimer

 

Given swiftly.  This is a new adventure, take care of yourself, modify if necessary, and we will NEVER leave the SIX behind!

COP

Pax took an easy, slow, saunter across the road (Vila explained the importance of designating crossing guards properly to protect the Pax), into the parking lot, between the football and baseball field, and truly begin the journey of the Inaugural Run/Ruck at The Griff.

The Thang

Ruck 0.4 Miles
Station 1:
Merkins X10 – Single Count
Squats X15 – 4 count IC
Ruck 0.4 Miles — (0.8 Total)
Station 2:
Shoulder Press w/Pack X15 IC
Flutter Kicks w/Pack X15 IC
Curls w/Pack X15 IC
 
Ruck 0.7 Miles — (2 Total)
Station 3:
Plank X15 IC
Mountain Climbers X15 IC (Heavy Amounts of Mumblechatter. Determined Waist Straps are a valuable asset to Rucking)
Ruck 0.24 Miles to The Griff Parking Lot — (2.24 Total)
Drop Packs. Jailbreak Lap. 0.2 Miles — (2.44 Total)
10 burpee – OYO – penalty assessed for no flag

Moleskin

Inspired by Ringwald, YHC mentioned drinking the Kool-Aid the night before the post.  YHC carried this inspiration into today, and it was simply this: DRINK THE KOOL-AID. Kool-Aid is cheap, and easy to access but when people try it they seem to love it.  This has some similarities to F3 and Rucking. So, drink that Kool-Aid and discover it is extremely rewarding for the very low price of FREE! Take that first step…

News

**Ruck / Run at Monday/Wednesday AO’s**
Monday @ The Griff @ 5:30-6:15
Wednesday @ Beast Ridge @ 5:30-6:15

F1 Events:
– Chattanooga Marathon Training will continue (Picasso & Steam Engine on Q) – Event Date = 3/4/2018
– GoRuck Tough (Chattanooga) – Event Date = August; Vila on Q for Ruck training
– Tough Mudder (Nashville)
F2 News:
– Friday Breakfast Club will commence this week (Mr. Clean on Q); location is Lillie Mae’s in Hixson @ 6:30am — ***This will be rotating event*** (City Cafe – 02/16/2018)
– Potluck event (date TBD – April timeframe) at Mr. Clean’s house
– Flag football and family day – March 17 (St. Patrick’s Day)
– Mr. Clean is looking for HCs to support the Food & Fun Program which is an opportunity to serve low-income students with healthy food options (please message Mr. Clean with interest)

Upcoming Qs


02/06 (Hill City) – Steam Engine
02/07 (The Griff) – Mr. Clean
02/08 (Hill City) – Snowflake
02/10 (Landfill) – Ohms
 

Posted on

Once more into the breach dear friends.

[youtube https://www.youtube.com/watch?v=V4CrYCuHMwI]
AO: Hill City
 
Q – Vila
PAX – Sundance, Tinkerbell, Laces Out (Respect), Best In Show (Respect), Whittler, Angus, Ohms, Picasso, Ringwald
 
Transition:

  1. Mosey to Great Hall

 
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  11. Forward Fold x15
  12. Plank IC x10
  13. Up Dog x15
  14. Down Dog x15
  15. Mountain Climbers IC x12
  16. Merkins IC x10
  17. Forward Fold x15
  18. Recover

 
Cycle: GoRuck Training Day 2  (Modified)
 
 

  • Body Weight PT
  • 4 Sets AFAP

 

    1. 400m Run
    2. 20 Squats
    3. 10 x 4 count Lunges
    4. Hold FLR

 
 

  • Metabolic Circuit

 

    1. Set up 50m course
    2. Do 4 sets
      1. Sprint 1/4 around park
      2. 50m Bear Crawl into center and back
      3. 20 x 4 count Flutter Kicks
      4. Hold Al Gore
      5. FLR x 1 min

 
 
 
Transition:

  1. Mosey to the Love Shack

 
10mom:

  1. Cadence and exercise called by PAX

 
Quote:
Once more unto the breach, dear friends, once more;
Or close the wall up with our English dead.
In peace there’s nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood
 
From <https://www.poetryfoundation.org/poems/56972/speech-once-more-unto-the-breach-dear-friends-once-more>
 
Prayers:
 
Count
 
Names
 
KROM!
Swingin’ Hammers,
VILA!

Posted on

Be the change that you wish to see in the world

[youtube https://www.youtube.com/watch?v=aRV5_cgab7c]
AO: Beast Ridge
Q – Vila
PAX – Best in Show, Early Bird, Prosciutto, Steam Engine
Transition:

  1. Mosey around the field

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Squat Jacks x 12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Merkins IC x10
  10. Forward Fold x15
  11. Recover
  12. SSH IC x15

Cycle: GoRuck Training Week 3 (Modified)

  • Body Weight PT
  • 3 Sets IC
  • Bear crawl, crab walk, commando 25m down and back
    1. 20 Squats
    2. 15 merkins
    3. 2 min tri plank

Transition:

  1. Mosey around the field

8mom:
Call around to PAX for cadence
Quote:
“Be the change that you wish to see in the world.”
From <https://www.goodreads.com/quotes>
No one can make you feel inferior without your consent
From <https://www.goodreads.com/quotes>
Prayers:
Count
Names
KROM!
Swingin’ Hammers,
VILA!

Posted on

Xmas Abs II: Smells Like Christmas Spirit!!

AO: Beast Ridge
Date 12/18/17
Q – Vila
PAX – Angus, Prosciutto, Best in Show, The Whittler (FNG)
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Plank IC x10
  7. Merkins IC x12
  8. Down Dog x15
  9. Mountain Climbers IC x12
  10. Plank IC x10
  11. Forward Fold x15

 
Transition:

  1. Mosey around the field to explain the workout
  2. Run to first corner
    1. 8 count bodybuilder (8cbb) OYO x5
  3. Run to second corner
    1.  Monkey Humpers OYO x15
  4. Run to third corner
    1. LBCs OYO x20
  5. Run to home and hold plank until all catch up

Increase the reps at each corner by 5 for 3 more rounds
Cycle:

  1. Set up a 10 yard field
    1. Inch worms down
      1. SSH x15
      2. Lunges back
    2. Lateral roll merkins down (squerkins)
      1. Squats x15
      2. Lat roll merk back
    3. Crab walk w/ tricep dips down
      1. BBS x10
      2. Commando crawl back
  2. 12 rep merkin wheel

10mom:

  1. Flutter kicks IC x15
  2. Freddie Mercury’s IC x15
  3. LBC’s IC x15
  4. Crunchy Frog IC x15
  5. Leg climbers IC x15 each
  6. Pickle dippers IC x15
  7. Hollywood’s IC x15 each
  8. Love Handles IC x15
  9. Plank jacks  IC x15
  10. Box cutters  IC x15
  11. Rosalitas IC x15
  12. V sits IC x15

Quote:
With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.
 
Count
 
Names
 
Prayers:
Park Canyon Apartment Fire victims
Angus’ wife’s pregnancy
Prosciutto’s friend’s loss
Folks travelling for the holidays
KROM!
 
Swinging hammers,
Vila