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.

Thangs
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.

8.8.19 4 Simple Things

4 Pax (Banks, Triple XXX, Noodles, Archive QIC) had a simple morning in the gloom.
WOR
7x Motivators
Thang 1-
Route 121
Escalating and descending burpees at the lampposts- up to 11 and back down.
Thang 2-
Flora 123
100 Merkins, 200 LBCs, 300 Squats all w/ coupons
6MOM
Ring of Fire
NOR COR COT
Prayers for @Captain Crunch (AJ) out with the rat flu, and a good end to the week at work.

8.1 Hoffa Returns!

5 PAX for a misty and cool morning beatdown.

WOR- Capri Lap
In lieu of Motivators, lap around AO near flag. Stop at corners for 50x SSH 20x Ballerina Toe Squats 50x Arm Circles.

Failure to Launch
Hold Al Gore for 10 seconds, Tuck Jump on 1. Back down to Al Gore- Repeato

Mosey to Pull up bars
3 min AMRAP Pull Ups, Merkins, LBCs

Mosey to Hill
7th Heaven
3x to top of Hoffa:
Sprints
Bernie
Bear Crawl

At top 30x:
Squats
Mountain Climbers
Merkins

Finished with 5 Burpees OYO and 5 Burpees in cadence.

NOR COT- Prayers for Noodles job and Archive’s application to Itasca. 20190801_053106_HDR20190801_060629_HDR20190801_055505_HDR20190801_054258_HDR

7.27 Dog Days of Summer

11 PAX (Archive QIC, Jazz Hands, Captain Crunch, Too Big To Fail, Noodles, Urkel, Apples, Elway, Ken Doll, FNG (Welcome Diva)) do not like dogs.

WOR- 7x Motivators

21x Ballerina Toe Squats

21x Mountain Climbers

Morning Salute- Moseyed along AO, each time a person crossed our path- 10 burpees, each time a dog crossed our path- 20 burpees. There were several dogs.

Thang 1-

Fire Drill at Wheaton North: On football field, circle up. High knees until pax calls out “fire”. Drop to ground, roll right, merkin, roll left, merkin. Back to high knees. Go until all PAX have called “fire”.

Millennial on Bleachers-

Run up to top of bleachers, run down again. 100 reps of the following: 1. Star Jumps 2. Lunges 3. Hand Release Merkins 4. LBCs 5. Flutters

Mosey back to flag. Ring of Fire.

NOR COT- Prayers for Good Hands’ nephew who was hit by a car, health and healing,  job search for Archive, upcoming 2.0 for Noodles.

7.11.19 Meet my friend Cindy

6 PAX (Archive QIC, Noodles, Tool Box, Too Big to Fail, Gummi Bear, Banks) met Archive’s friend Cindy.

WOR
7x Motivators
21x Ballerina Toe Squats

Thang 1
Cindy- 20 minutes AMRAP: 5 pullups, 10 merkins, 15 squats
For the first time- no mumble chatter for the first 30 of a beatdown.

Mile Run

Circle of Pain

COR NOR- Prayers for Noodles M, 2.0 and ongoing nursery project. Thanks for AC from Toolbox.

Short and sweet.

7.8.19 Ruck Club

4 PAX (Archive QIC, Banks, Gummi Bear, Noodles) got some.

Warm up lap of the pond.

3 rounds while circling the pond:
25x : Thrusters, One Arm Squat, Plank, American Hammers

Grab coupons
3 rounds while circling pond:
20 x: Deadlifts, Goblet Squats, Merkins

COR NOR
Prayers for Hoser’s knee, Noodles nursery, and a good start to the workweek.

7.6.19 Out of the Parking Lot….

7 PAX met for a workout that covered a lot of ground.

WOR
7x Motivators
25x Step-Ups on Curb
15x Derkins

Route 66 w/ Burpees
Mosey to Wheaton North

Thang One-
3x Stair Suicides 25x LBCs at bottom
Grizzcalator
3x Stair Suicides 25x Flutters at bottom

Mercy 1/2 Mile
Jog to Turn One
Bear Crawl to Turn 2
Mosey to Midpoint 25x Merkins
Mosey to Turn 3
Lunges to Turn 4
Mosey to Midpoint 25x Squats

Mosey Back to Flag
COR NOR (Archive QIC, Jazz Hands, Too Big to Fail, Prince Eric, Pele (DR!), Gummi Bear, Chaser)
Prayers for Noodles M and upcoming 2.0 for traveling PAX and job issues for Archive.

6.20.19 No Running

3 pax got wet. Archive (QIC), Noodles, and Captain Crunch were especially peppy despite the drizzle.

WOR-
7x Motivators
15x Arm Circles
15x Tin Soldiers
25x American Hammers
25x Flutter Kicks
25x Protractor
15x Derkins – Noodles took a big swing at it: his feet were above his head for this set of derkins… LFG!
15x Derkins

Lunges to Bathroom Wall
Ascending Testicles- this got tough quick
Bear Crawl to Hoffa

Thang 1-
2 rounds of Bernie Up, Crawl Bear Down/ Bernie Up, Crab Down

Back to Flag- PAX holds plank while 1 pax jumps over.

Short but sweet. COR NOR

Prayers for Noodles, Noodles’ M and upcoming 2.0.