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.
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.
Four PAX for a 2nd F beer ruck (Banks, Jazz Hands, Gummi Bear, Archive). 3.5 miles or so of good living. Let’s make this a thing!
4 Pax (Banks, Triple XXX, Noodles, Archive QIC) had a simple morning in the gloom.
Escalating and descending burpees at the lampposts- up to 11 and back down.
100 Merkins, 200 LBCs, 300 Squats all w/ coupons
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.
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
3x to top of Hoffa:
At top 30x:
Finished with 5 Burpees OYO and 5 Burpees in cadence.
NOR COT- Prayers for Noodles job and Archive’s application to Itasca.
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.
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.
6 PAX (Archive QIC, Noodles, Tool Box, Too Big to Fail, Gummi Bear, Banks) met Archive’s friend Cindy.
21x Ballerina Toe Squats
Cindy- 20 minutes AMRAP: 5 pullups, 10 merkins, 15 squats
For the first time- no mumble chatter for the first 30 of a beatdown.
Circle of Pain
COR NOR- Prayers for Noodles M, 2.0 and ongoing nursery project. Thanks for AC from Toolbox.
Short and sweet.
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
3 rounds while circling pond:
20 x: Deadlifts, Goblet Squats, Merkins
Prayers for Hoser’s knee, Noodles nursery, and a good start to the workweek.
7 PAX met for a workout that covered a lot of ground.
25x Step-Ups on Curb
Route 66 w/ Burpees
Mosey to Wheaton North
3x Stair Suicides 25x LBCs at bottom
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.
3 pax got wet. Archive (QIC), Noodles, and Captain Crunch were especially peppy despite the drizzle.
15x Arm Circles
15x Tin Soldiers
25x American Hammers
25x Flutter Kicks
15x Derkins – Noodles took a big swing at it: his feet were above his head for this set of derkins… LFG!
Lunges to Bathroom Wall
Ascending Testicles- this got tough quick
Bear Crawl to Hoffa
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.