2.10.20 Slow Day Ruck Club

7 PAX for a slow day at AO Mastodon. Archive, Banks, Captain Crunch, Noodles, Too Big to Fail, Shiplap, and coming in hot- Gummi Bear.

Ruck out of parking lot- short warmup under the street light- 15x SSHs, Karaoke, Bernie.

Ruck to Lawson Field-
Thang 1: Split into two teams.
Team 1- 10x 4 count squats
Team 2- Full lunges (knee touches the ground)
Repeato until PAX has crossed the field.

Ruck to Tot Lot- 2 rounds of:
10x Derkins on swings with Knees to Chest
10x Squats
10x Dips

Shuffle back to startex.

Prayers for rest (Noodles + the rest of us), concentration and motivation for a good week at work (AMEN).

1.13.20 Banks’ Choice

9 PAX (Archive, Banks, Captain Crunch, Noodles, TBTF, Hotbox, Gummibear, Dovetail, Shiplap) started their week right with a Archive led ruck workout. Shoutout to Dovetail and Shiplap for jumping into ruck days!

15x SSH
25x Split Jacks
22x Arm Circles

Thang 1- Crab Walk Suicides
On Tennis courts, crab walk to the next boundary line 3x squats with ruck overhead.

Thang 2- Front to Back
Go from lamppost to lamppost the following ways:
1. Bear Crawl
2. Sprint
3. Bernie
4 Crawl Bear
2x burpees at each lamppost.

Held squat position for 30 seconds.

COR NOR COT – Big thanks for being able to wake up early and “play” in the snow. Prayers for TBTF’s new job in Rosemont, Noodles’ first week of school, and a great start to the upcoming week.

12.26.19 Nutcracker Suite

Big thanks from Archive to the group for the push to be creative in my workouts and to keep working hard at each post.

4 PAX for a warm day at the AO. TBTF, Noodles, Hotbox, Archive (QIC)

7x Motivators
10x Imperial Walkers
10x Tin Soldiers

Thang 1
Galop- Indian run around AO, 5x Burpees

Rat King x9 – PAX puts feet on shoulders of PAX behind them, merkin. Repeato.

Grab Coupons
Pax De Deux- Partner up, one partner bear crawl drags a coupon to tree and back while other partner AMRAPS a exercise.
100 x Blockees
200 x Coupon Curls

Coda- Sugar Plums Fairy- Howling Monkeys 10x

Prayers for Banks and Captain Crunch on their travels. Thanks for new job opportunities for TBTF and Noodles.

12.16.19 Ruck Day Circuits

5 Pax (Archive (QIC), Banks, Gummi Bear, Noodles, Triple X- welcome back!) rose for a circuit-based beatdown.

15 x Tin Soldiers

1 Round of exercise equipment circuit:
Between each station-
3 Hodors
3 Pullups
5 Stations-
10 x LBCs, Squats, Overhead Press, Dips, Ruck Sidepull

1 2 mile circuit.

COT- Prayers for a good week finishing out before the holidays, Noodles’ job interview, and for Gummi Bears’ neighbor kid who has had adverse reactions and was in the hospital.

11.4 Will Battle Hero WOD and Ruck

6 PAX for a very un-gloomy Monday (Archive (QIC), Banks, Captain Crunch, Gummi Bear, Noodles, TBTF). Daylight savings got to Hotbox’s 2.0s….

No WOR- straight to the good stuff:
10 rounds each
-10 Ruck Squats
-10 American Ruck Twists
-10 Ruck Push-Ups
-10 Ruck High-Pulls

1 Mile Ruck, We overachieved and did 1.6 miles at a 12:31 pace…

COR COT- Prayers for sleep and a good start to the work week!

10.12.19 Jazz Hand’s Revenge

On 10/12, 3 full-size PAX posted on a very chilly Saturday morning (@TBTF@Gummi bear, and @Jäzz Händz), while another (@Captain Crunch (AJ)) brought along his 2x 2.0’s, combining to what we’ll call a solid 4 PAX for the day (1/2 for Crunch, and 1/4 for each of his 2x participating 2.0’s, who actually did some workouts with us!)

The workout was as follows:          
”Seven & Ten & Two”
Diamonds & Dragons, v2.0

Thang 1 @ The Baseball Diamond
“7 of Diamonds”Start at Home Base. Each “round” (i.e. circle all four bases), you switch to the next exercise. Stick together at bases, hold for the 6.• Round 1 = 7x Burpees OYO at each base
  * Karaoke to each next base• Round 2 = 14x Squats IC at each base, PF (“proper form”)
  * Mosey to each next base• Round 3 = 21x Mountain Climbers OYO at each base
  * Broad Jump to each next base• Round 4 = 28x LBCs OYO at each base
  * Backwards mosey to each next baseYours truly grabbed a coupon and hit the path for “Crunch mile” counter clockwise.

Thang 2 @ Path by Diamond
“Baton” Death March
Modified “Bataan Death March”• PAX line up and begin moseying in a line for a “Crunch Mile”, CCW around the islands. The front-runner carries the coupon, last person in line stays back to do 5 merkins. The Merkin-doing PAX sprints up like tortoise and the hare style to front of mosey line (and taps trailing PAX on the way to stop, drop, and do 5x merkins) and takes coupon from the front-runner as new leader, and previous front-runner is now second in line.
• Sans the coupon, this is a very doable and normal exercise. With a coupon however, you need to enter beast mode, which @Gummi bear specifically did quite well.
• We did 1 loop around the islands while @Captain Crunch (AJ) stayed back with his 2.0s to prepare for the next workout and keep them warm in the car.Return the coupon and headed to the tennis courts.

Thang 3 @ Tennis Courts
Welsh Dragons: Enter the Dungeon
Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the back of each shoulder 1 time. Repeat adding 1 rep to each exercise each time.• PAX did 10 reps of Welsh Dragons: i.e. last rep was finishing the stretch with 4 bear crawl paces, 10 merkins, 10 plank jacks, 10 shoulder taps per shoulder. The goal is to not release from planking position or drop to your knees. This was BRUTAL. “Modify as needed” was definitely utilized for this workout.

Mary (6MOM) @ Grass near Parking Lot
Ring of Fire (bear crawl version), two rounds per PAX as there were only 3 of us in the ring.COR/NOR/COT:coffee::doughnut: Coffeteria  :coffee::doughnut: 

10.7.19 Ruck Day Surprise

6 HIMs for a surprisingly (so said the PAX) hard driving Ruck Club day.

WOR- 10x Motivators (ruck off)

Thang 1- Grab coupons head to Hoffa. Alternate runs up hill with coupons and without. 10 thrusters each time PAX reaches bottom of the hill. #Mumblechatter died off pretty quickly.

Thang 2- 1 Archive Mile around the pond.

COR NOR- Welcome to Sparrow visiting from BHam Alabama. Archive (QIC), Sparrow, Captain Crunch, Banks, Gummi Bear, and Noodles posted. Prayers for Noodles return to work and Archive’s job application.

9.26 Time for Pain

5 PAX broke the gloom together for a post GrowRuck beatdown.

Archive (QIC) was fighting day 4 of a cold so I elected for a no cadence, no warm-o-rama beatdown.

1 Minute AMRAP each: Stepups, Shuttle Run, SSH, Jump Squats, Arm Circles, Plank, OHCs, LBCs, Merkins, Burpees.

2 Minute AMRAP each: Bear crawl, Bernie, Crab Walk, Lunge Walk, Sprint.

3 Minute Hold: Plank Position, Squat Position, Dolly.

NOR- Archive (QIC), Noodles, Captain Crunch, Banks and Gummi Bear.
COT- Prayers for Archive’s job interview, continued recovery for everyone who’s sick, thanks for Noodles 2.0.