Author: Dry Rub

Laps around the $ wall

May 20, 2021 / Dry Rub / 0 Comments

Met up at snoballs and 4 pax headed to the ATM (aka the $ wall) for a speed/distance ruck around the Planet Fitness/Bellacinos building. The idea was to push the pace of the ruck and establish a baseline that could be used for comparison to another such event in the future. No stops for merkins or squats or anything just go as fast as you can for 45 minutes.

Ended in COT and pledge!

Reminder about Bunker workout tomorrow. Also not too late to join the Amoeba ruck.

Prayers for Sledge and Tube’s brother in law.

Good to have Whopper back as part of the PAX. Good work today by all. Keep pushing the rock!

On the ruck again

January 26, 2021 / Dry Rub / 0 Comments

05:30 so we started with pledge; 4 pax left Sno-balls and went to Gastone’s Hill

Thang:

On our way up the hill we stopped at each mailbox on the right and did 5 squats (pack on); once we reached the top it was packs off for round of 20 chest presses (pressing the pack) and 25 flutters (holding pack in pressed position). Pack on and back down the hill. On to Dollar General and through Food Lion parking lot where we did a few rounds of 10 squats/10 monkey humpers; on to 7/11 and back to entrance to Martha Rivers stopping for additional rounds of 10 squats/10 monkey humpers; finally returned to Sno-balls just in time for some Mary…Tube started us off with 20 reverse crunches; Hermie led us in 25 flutters; Les Nessman ordered oblique crunches (15 each side); Dry Rub suggested 20 heels to heaven; back to Tube for 10 boxcutters and finally Hermie let us off the hook with 10 shoulder taps (count one arm). Time!

No announcements

Prayers for :

Les Nessman’s wife

Les Nessman’s father in law

Hermie’s family friend

Short prayer by Dry Rub and we’re off to work!

3 Amigos

October 31, 2020 / Dry Rub / 0 Comments

Small crowd at Diablo Sammich this morning…only 3 of us 🙁

Anyway we strapped on our packs and ventured off on a ruck; we strolled down Riverwood Pkwy towards Union Road (and yes we passed Gastone’s Hill but thought twice about the pain/suffering there so we continued on and saved that for another day)! Up to Union Road, through the parking lot of Food Lion, 7-11 and back to Union Road; ventured down Union Road to Westway Drive and turned around and headed back to SnoBalls; TIME!

Circle of Trust; no prayer requests as we were all very blessed at this specific time!

Short prayer to end the workout! Off to work!

Almost a 5K

October 5, 2020 / Dry Rub / 0 Comments

Started with the Pledge; warm up was mosey to Martha Rivers shelter near the playground/bathrooms.

The thang:

25 Merkins, lap around parking lot; rinse and repeat until 100 Merkins completed;

25 LBC, lap around parking lot; rinse and repeat until 100 LBC completed;

25 Dips, lap around parking lot; rinse and repeat until 100 Dips completed;

25 Squats, lap around parking lot; rinse and repeat until 100 Squats completed;

25 Step Ups, lap around parking lot; rinse and repeat until 100 Step ups completed;

25 Flutter Kicks, lap around parking lot; rinse and repeat until 100 Flutters completed; plank for the six

Mosey back to SnoBalls; finished up with 10 big boys and 1 minute high plank. All said and done we put in 3 miles and 600 reps this morning.

Announcements:

Golf tournament/outing

BrewRuck on October 17 at 1PM (meet at OMB; see pre-blast on Slack from Freight)

Prayers:

Pray for F3 Hightower’s family (officer in Myrtle Beach who was killed over the weekend)

Pray for Easy Rider

Pray for Gastone and his father in law

Ended with short prayer…off to work!

RUCK IT

March 5, 2020 / Dry Rub / 0 Comments

Met at Snowballs

Pledge of Allegiance

Packs on and we’re off for 3 mile ruck; down Robinwood past Harris Teeter and on through country club area; up to back of Robinson Elem and over to Robinwood and turned for Snowballs to finish up.

COT – announcements; prayer request for Matthew (friend of VooDoo) and Dry Rubs M.

Dry Rub said a prayer for the PAX to complete our workout.

Dry Rub gets RESPECT….and soaking wet!

February 6, 2020 / Dry Rub / 0 Comments

Met at Snoballs on this beautiful morning (the BIG 50 for me)...knocked out the pledge and set out on a 3 mile ruck in the pouring rain! 
Took off down Robinwood to Kendrick then on to Brentwood.  Took a right on Sherwood and up a significant hill; right on Ramblewood up to the rear of Robinson Elementary; across Union Road through Food Lion, Planet Fitness parking lots and back to Snoballs. 
COT with prayer request for all those suffering from the flu.  Brief discussion on Proverbs 27:17 "...for iron sharpens iron so as one man sharpens another".  Also discussed motivation vs self-discipline...Jocko Willink says DO NOT COUNT ON MOTIVATION TO GET YOU UP AND OUT TO GET IT DONE.  MOTIVATION WILL LET YOU DOWN AT SOME POINT...COUNT ON DISCIPLINE!

Ended with prayer and went to find some dry clothes!

We Rucked

October 17, 2019 / Dry Rub / 0 Comments

Pledge

Rucked 3 miles on Kendrick, Brentwood and Sherwood. Back to snoballs for announcements and prayer request.

Pray for Hushpupp’s M and her new job.

Pray for friend of Whoopee who just got diagnosed with ALS.

ENDED WITH COT AND PRAYER by VOODOO!!

Ring of Fire

August 6, 2019 / Dry Rub / 0 Comments

Circled up around “Frank” the statue at the Schiele Museum courtyard…had my new gadgets (waterproof blue-tooth speaker and interval timer on the I-phone) all set up…rocking to Hair Band Radio on SXM.

Had already done warm up with the Gashouse gang so we got right into the 5 round beat down!

Part I is based on HIIT so it’s 45 seconds of exercise and 15 seconds rest, then on to the next exercise…

Butt Kicks

Jump Squats

High Knees

Burpees

Kettlebell curls

Mountain climbers

Alt Side Lunges

Squats

Jump Lunges

Bridge with chest press

Part II (AMAP circuit; 40 secs of exercise, then into 20 second low plank, then 1 minute rest)

Mountain climbers/low plank

Plank jacks/low plank

Lateral plank walk/low plank

Kettlebell curl/squat/press; low plank

Renegade rows/low plank

Part III

Repeat part one in reverse order

Part IV

Repeat part two in reverse order

Part V

mary before rejoining Gashouse for COT. (flutter kicks x 20; Nolan Ryans x 10 each arm; Jane Fondas x 15 each leg; Crunchy Frogs x 15; Big Boy sit-ups x 15)

A GREAT TIME WAS HAD BY ALL!!

Author: Dry Rub

Laps around the $ wall

On the ruck again

3 Amigos

Almost a 5K

RUCK IT

Dry Rub gets RESPECT….and soaking wet!

We Rucked

Ring of Fire

Twitter

Facebook

Resources

Recently

Instant Notify

Past Workouts