More rucking
Category: Backblast (Page 146 of 904)
We rucked.
5 awesome HIM and one woofer rucked while dressed down to casual attire.
Sargento with the Q at The Pub will have announcements and prayers.
Honored, aye. Linus
10 pax rucked/ran
stuff was done.
It was another fine morning for a workout in Folsom today. And with the rain moving on out of the Little D. earlier this AM it’s bound to get even better. With me being a Meathead that likes to pick up heavy stuff and move it around I’ve chosen the perfect W/O. Well for me anyway. With that being said let’s get at it.
We started off with the pledge and a quick warmup. It was nothing special really not worth even mentioning. So I won’t.
After the workout we hurried over to my truck to pick up my new favorite workout partner. It’s these cheap ass 40lb. sandbags I found on Amazon $8.95 a piece to be exact. They are awesome they’re not too expensive. They don’t complain when I work them. They don’t complain when I drop them. Hell they don’t even say a word when you tear them a little or drag them around a little too roughly.
So everyone picked their workout buddy and headed up to the tennis courts for an $8.95 ass whooping that went as follows. Starting at the baseline of court 1 we did 20reps each of the following: OH Push Presses, Tricep Extensions, Front Squats, Bent Over Rows, and Curls. We Riffle Carried across the court. We continue the same movements between each court dropping 5 reps each round. Once we reached a low of 5 reps of each we worked our way back up to 20 reps each continuing to Riffle Cary across each court which left us at the fence on the other side. We then Riffle Carried back to the other side. We never put the bags down throughout this portion of the workout so dropped the bags and took a couple of seconds to prepare for the finisher. We partnered up for a DORA style finisher with one partner Farmer Carrying to 1st light pole doing a Burpee sprinting to the far side fence and back to the bag and Farmer Carrying back to the start. While one man carries and runs the other did an AMRAP of HR Merkins, Jungle Boi Squats, and finally Flutter Kicks.
We then carried our bags back and put them up just in time to call it quits.
Announcements, COT, Praise, Prayers
Now that is what I call a good time. Hopefully it beat y’all up as much as it did me.
Warm up:
15 SSH IC
15 Imperial Walkers IC
10 Pushup to toe touch
20 Lunges OYO
Moseyed to the Davis Park baseball field parking lot for Route 66
Lunges and CDD to top of parking lot then moseyed back to bottom to repeat with Lunges and Squats.
We then moseyed toward the parking lot near baseball outfield before pulling U turn to head back to the park picnic tables. There we did the following 3 excercises.
3 rds 10, 15, 20
Durkins
Step Ups
Incline Merkins
Moseyed back to the tennis court for a 4 corner drill
1st corner
30 SSH
20 Squats
10 Merkins
Mosey to Corner #2
30 Mtn Climbers
20 Lunges
10 CDD
Mosey to Corner #3
30 Monkey Humpers
20 Slow Flutters
10 Merkins
Merkins
Mosey to Corner #4
30 Freddie Mercurys
20 Plank Jacks
10 CDD
Mosey back to Corner #1
30 SSH
20 Squats
with time running low we did 10 Merkins with shoulder tap before moseying back to the start for some core work.
25 LBC
25 American Hammers
25 Flutters
25 Reverse Crunch
25 Die Cockroach
Time
Annoucements
Prayer request
Nam o rama
I took us out in prayer.
Thanks for coming out and the opportunity to lead. SYITG
Per the below from Dark Helmet:
“So, I can’t remember everything that we did, but here’s a general idea:
We made a couple of trips around the lakes with several stops along the way. We ran up the road, past the SplashPad:
– Rock station: 15 curls in cadence, 15 overhead press in cadence, 15 bent-over rows
– Gazebo station: 15 dips, 15 Derkins, 15 step-ups each leg
– Path Station: 15 squats
– Bottom of the Hill Station: 15 Imperial Walkers
We made the loop twice.
Then we went and did 7’s on the hill: Burpees at the top and Big Boy Situps at the bottom
Then we headed to the coupons and got a partner. One partner ran while one partner did as many Tower of Powers with the coupon as he could before his partner got back. Finished off that station with a few flutters with a block press.
Then we headed back to COT and did a couple minutes of Mary
“And all Sargento did was walk around carrying a weight. He said it’s doctor’s orders.””
Ozark knocked it out of the park with the Q today! Runners ran, ruckers rucked, fartsackers fartsacked!
Mt. Hollywood conducted a fun WOD style tribute to our nation’s independence day. Following the warmup at our AO, we mosey’ed out downtown to the battle ground. Conducting 17 reps of the first exercise, and 76 reps of the second exercise, the following list was posted for the PAX to perform OYO:
- Burpees / Side Straddle Hops
- Pull Ups / Jump Lunges (single count)
- Diamond Merkins / Mountain Climbers (double count)
- Triple Bear / Squats
- Overhead Shoulder Press (with coupon) / Rocky Balboas (double count)
- Mike Tysons / Seal Jacks
- Peter Parkers / Flutter Kicks (double Count)
- Airplane Cobras / American Hammers (single count)
- CDD / Freddy Mercury’s (double count)
On the return mosey, the PAX were challenged with sprinting out the last 100 yards. Red Ribbon earned another red ribbon.
Finalizing out the morning included:
- 20 Big Boys, OYO
- 10 Box Cutters, IC
- 25 Merkins, OYO
Announcements included notes about workouts for 4th of July, reading of the Declaration of Independence, and upcoming races in Belmont and Cramerton.
Prayer support was offered to Norwood, Hufstedler family, and the Kavanaugh family (neighbors to Blueprint) who just lost a patriarch family member to a stroke.