Author: Ridgeway Burns

PAX rolled up with sandbags (@SAGA@Captain Crunch (AJ)@Gummi Bear@Sparrow@Shiplap@Crack@Banks@Noodles@Da Vinci and @Archive QIC) for a no miles Ruck Day. Inspired by some sweet sandbag drags on YouTube the Q set out to work heavy.WOR
15x

• SSH
• Merkins
• Squats
• Hammers
• Getups

THANG 1
Split into groups of 3-4 (depending on if you count 9 like the Q or 10 like everyone else)
DRAG RACE- 1 PAX does sandbag drag to tree and back while rest of Pax does AMRAP of:

• 1 arm rows
• Hammers
• Clean and Press
• OH Squats

Titan Pull
All three sandbags (~180 pounds) attached to a tow rope. 1 Pax pulls load around shrubs while other Pax AMRAPs the following:

• OH Flutters
• Merkins
• Ruck Swings
• OH Dolly
• Shoulder to Shoulder Thrusters
• HODORs
• Plank
• Getups
• Curls
• Burpees

10 exercises for 10 HIMs. Almost like I planned it that way.COR/NOR/COT — Prayers for @Crack s daughter settling into college, @Noodles finishing strong at work, and sleep/rest for all Pax (looking at you @Jäzz Händz)

13 (!) PAX hit it hard this morning with a big sandbag workout.

WOR- 7x Motivators, 15x Merkin IC

Thang 1- Sandbag Time: Groups of 3-4.

1 PAX does the following set: 5x Burpee Power Clean, 10x Clean and Press, 15x Shoulder to Shoulder Thruster. While PAX completes the set, 1 PAX AMRAP BBSitups, other PAX lunges. PAX run to other partner at completion of the set and switch roles. Rinse, repeat until all PAX in group have done sandbag set.

Same groups, same setup this time sub Bear Crawls for lunges and these for the sandbag reps: 10x Merkins w/ Sandbag on back, 20x Front Squats, 30x Bent Over Row.

Mosey to bottom of the hill. Groups must toss the sandbag up the hill alternating throws.

Ring of Fire- PAX calls exercise than Bear Crawls around the outside of the circle while other PAX do the called exercise. Repeato until all PAX have gone around.

COR NOR- Archive, Banks, Big Mac, JLiz, Saga, Gummi Bear, Hotbox, Katniss, Shiplap, TBTF, Sparrow, Da Vinci, FNG (Welcome Tulip!)

BOM- Thanks to Gummi Bear for the exhortation yesterday to Kill Hitler if you get a chance and to be patient with our families. Prayers for Keith’s broken arm.

4 PAX (Archive QIC, Banks, Gummi Bear and Hotbox) for not yo’ momma’s Ruck Monday.

WOR- 2 minute plank. Surprisingly easy, don’t think I was fully awake yet. Made lap of the AO with 4 stops for:

3×3 Dirty Man Makers- Manmaker with 3 hand release merkins at the bottom and 3 squat thrusters at the top.

Fully warmed up PAX moved onto Thang 1:

M.E.R.C.Y. High Fives
Done with FIVE stations at the bottom of a hill. The hill climb and distance is your challenge. PAX must complete each station’s circuit at the top of the hill before moving to the next. All stations (except the C-Crawl Station have a WO at the top of the hill which start with 1 Rep and ascend up to 5 Reps before that station’s circuit is complete.
Station 1 – M – Manmakers w/ ruck –
Station 2 – E – Squat w/ Extension- Squat with overhead lift of Ruck
Station 3 – R – Rock-a-Bye Babies w/Ruck
Station 4 – C – Crawl (aka Bear Crawl) w/Ruck
Station 5 – Y – Yoke Walk w/ Sandbag At the top of the hill, complete the required number of ascending Squats
Lord Have MERCY on your muscles after you climb HIGH up the hill FIVE times for FIVE sets.

PAX made it through at least one round of each station.

Prayers for Archive’s car shopping and a good start to the work week!

6 PAX for a hot hot hot beatdown.

WOR- 7x Motivators, Static Stretches. Pick up Coupons

Thangs- Split into 2 teams: Team TBTKatbox (Too Big to Fail, Katness, Hotbox), Sharnks (Shiplap, Archive, Banks)

Round 1- 1 point each for winning a round.

First to 150 total reps as a team and run to next lamppost (winner): Curls (Sharnks), Clean and Press (Sharnks), Squats (Sharnks), Blockees (Sharnks)

Round 2- 4 points for winning the round. THE FLOOR IS LAVA: work as a team to traverse from one lamppost to the next without touching feet to the ground. Hands and coupons can touch. Winner of round was Sharnks with a last minute push.

Round 3- Blue Falcon: Team TBTKatbox picks reps and exercise. First team to complete and make it to next lamppost gets 2 points: Merkins (TBTKatbox), OH Press? (TBTKatbox), BBSitups? (Sharnks), Run w/ Coupon to top of Hoffa (Sharnks)

Race to the top of Hoffa was a definite highlight: TBTF took off like a rocket but slowed when he hit the hill. Banks’ slow but steady closed it out.

Mary- 8 points for team for holding boat/canoe the longest. Won by yours truly QIC. Hotbox said it looked like I could have held boat all day, it didn’t feel that way to me. I’ll take the compliment.

TBTKatbox: 4 points Sharnks: 18 points.

Gotta say the points don’t look close but TClaps out to everybody for pushing each other. It did not feel like there were any rounds off for either team.

COR NOR- Blessing for travels and for Sparrow’s trip to Wisconsin.

5 PAX for a surprise ruck day workout. Archive QIC, Banks, Captain Crunch, Gummi Bear, Shiplap.

WOR- 6x Motivators

The Thang: Base Camp
5 stations- complete reps then shuffle between each station (stations should be 25 yards apart), in person each PAX should call out at a safe distance for other PAX to move to the next station.Stations:
12x Burpees (ruck on)
24x Merkins (ruck on)
48x LBCs (ruck overhead)
Hold Reverse Plank (90 seconds or until relieved)
Getups

Repeato for 35 minutes.Finish with Boat/Canoe

No big Moleskine for this one: it was very wet and uncomfortable. So thankful for the PAX to keep pushing me forward.

8 PAX skipped the arms and legs for a core heavy workout.

WOR- 7x Motivators, 20x Imperial Walkers, Mosey to Baseball Diamond

Thang 1: Flora 1-2-3

Partner up. P1 does sets of 10 Gaspumps while partner holds “Boat” 5 sets each- 100 reps total.

P1 does sets of 20 Plank Jacks while partner holds plank 5 sets each- 200 reps total.

P1 does sets of 30 LBCs while partner holds reverse plank 5 sets each- 300 reps total.

Bataan Death March- Scout Run with 20 flutters for the last PAX

Thang 2: Millennial

PAX sprints to outfield fence, does reps of the following:

SSH, Gaspumps, Merkin, LBC, Plank Jack, Squats, Flutters, Getups (completed as a group), OHCs (completed returning to the parking lot), BURPEES (the griping immediately started, bringing joy to the QICs heart)

1st to 100 reps calls it and PAX return to startex for next round. Burpees are completed as a group….

COR NOR Archive (QIC), Banks, Captain Crunch, Dovetail, Hotbox, Jazz Hands, Katniss, TBTF

COT Moleskine- Have to say, it was a pretty good Saturday. Loved the effort from everyone at the morning beatdown and it was a privilege to hit the trail for Hotbox’s BDay at HIS PLACE Arrowhead. Looking forward to Sunday’s 15k!

 

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).

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!

WOR-
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.

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)

WOR
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

COR NOR
Prayers for Banks and Captain Crunch on their travels. Thanks for new job opportunities for TBTF and Noodles.