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Let the bodies hit the floor

FNGs:None

Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.

The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.

Mary: No time

Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations

T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken

 

Popcorn and Movie

FNGs: None

Warm Up: SSH, SFAC

The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge  Walk down ramp, repeat BC/CB on stairs.

 

Mary: Scissors IC for 2 min 

Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2, 

T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.

Prayer: BS mom recovering ,FRAM patience/Humbled at work.

Noice Ordinance Choppa Q

FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

 Mary:none

 Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

 T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race  Prayer: for guys that aren’t here 

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags!  Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

NYE Prison Yard Q

“This AO is Sponsored by Go Ruck!”

FNGs: None

Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH

The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch. 

Stations were as follows:

Coupon Rd#1 Rd#2
50lb Ruck Single Arm Row Bear Crawl Drag
Cindy WWIII WWIII
Cindy Murder Bunnies Redrum Rabbits
80lb Sandbag/ 40lb Sandbag Squats Squat Shots
60lb Sandbag Over Head Press Chest Press
80lb Sandbag  Deadlift Jump Over Burpees
80lb Sandbag Ball / 50lb Sandbag Sandbag Burpees Dung Beetle
55lb Sandbag Jerry Can John Cusak Kettle Bell Swing

Mary:  Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.

Announcements: Q Sheet Needs attention at all AO’s.  The goal for Prison Yard is to be booked out 2 Months minimum in 2025.

T-Claps (Recognition): To everyone for a strong year

Prayer: All the unspoken and Injured Pax

ufo

Moist Is the Only Way To Describe It

24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Simply effective

FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo

Sciatica is my wife’s name!

FNGs: None (5 PaX split off and Rucked) 

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows. 

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock.  Two lines for parking lot Indian runs.  The man at the back did a burpee (Stack’em)  and ran to the front while PAX did an exercise.  I/C Exercise when meeting in the middle.  (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock.  Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form. 

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer:  Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out. 

UFO May 6th

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops.  It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all. 

Announcements: Painting Holly Springs Monday, May 20th 9-11. 

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out. 

DAVINCI_1713529915997

Cindy’s Boo Hoo

FNGs: None

Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group. 

22 – SSH

10 (IC) – Good Mornings

10 (IC) – Sir Fazio Fwd

10 (IC) – Sir Fazio Bkwd

10 (IC) – Seal Claps

10 (IC) – OH Claps

Mozie to the Workout.

The Workout: 1st Round 1:45 work, :30 Break to switch.  2nd Round 1:00 Work, :30 Rotation Switch to end on time.

Stations:

Cindy – Over Head John Cusak Bleacher Climb

Cindy – WWIII’s

Cindy – Tricep Extensions

Cindy – Murder Bunnies

35lb Kettlebell Swings

50lb Ruck – Squats

55lb Sandbag – Burpees

80lb Sandbag – Bench Press

Cindy – Curls for the Girls

Mary: Mosie back to the flags

Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.

T-Claps (Recognition):None

Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers.  @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.