Roony

Today 5 men with purses got after it with a modified Cadre Roony WOD. I knew I was Q this am for Diablo, but did not plan anything. Fortunately while I was doing some early morning thinking, and by thinking I mean sitting on the can at 0500, I came across the Cadre Roony Workout of the Day (WOD). This WOD was created when Cadre Roony was diagnosed with stage 4 pancreatic cancer. He passed away April 3, 2019. If you get a chance, read about him. He had a habit of routinely making his groups at events he was the cadre for do “one more rep for the Ranger in the sky.” So if he called for 10 pushups, you would do 10 then 1 more (11) for the Ranger in the sky. I failed to mention this part to our pax this am, so hopefully someone will read this and remember it at some point in the future. The idea with this WOD is to remember Roony with the “one more rep for the Ranger in the sky.” Look up Cadre Roony if you are interested-there are some pictures there so even the guys from the Pub can get something out of this. The complete Roony WOD is to do 5 rounds, however due to time constraints we did 2 rounds with a little more rucking distance. It achieved the desired affect. Here is what we did:

We started with the Pledge then I ‘splained what was gonna happen. Due to poor short term memory and to keep everyone in the game, I assigned 1 exercise for each pax to remember. This little form of trickery allows me to turn my brain off and go into cruise control for the next 45 minutes.

Ruck from start to bottom of Gastone’s Hill.

75 Mountain Climbers then 75 Squats (with purses)

Mosey up to top of Gastone’s Hill

75 Flutter Kicks with ruck above head then 75 Overhead Claps

Ruck to bottom of Gastone’s Hill then repeat above. Round 2 intensified the burn. Total of 5 rounds would be interesting.

We Rucked back to start then did some Burpees, Merkins, and Squats to finish up.

Good workout this am, could be modified with less distance and more reps….maybe next week.

COT: Lot of folks hurting in our region and in need of support-if it is not you now, your time is coming. Keep posting and strengthening your shield lock. We especially mentioned Gastone and Sargento with the loss of family members. Thanks for coming out to push the rock with me. I needed it this morning a little more than usual.

Whoopee