PAX: Crash, Gummy Bear, PacRat, Kato, Dr. Ruth, Optimus(Q)
Warm Up:
Bean Picker x 10 ic
Toy Soldier x 10 ic
IST x 10 ic
SSh x 20 ic
The Thang:
We took our coupons to the stage and the pax lined up facing the lawn.
We did a coupon complex and WW1 ladder. Starting with 10 coupon comPlex on the stage and 1 WW1 on the lawn. After the ladder was complete we took a run around the lake.
Stop I Pinkie Pies 10-1 Incline merkins & dips.
Stop II Lt. Dans. x 10 ic
Stop III Mountain Climbers 4ct. x 10 ic
American Hammer 4ct. x 10 ic
Mountain Climbers 4ct. x 10 ic
American Hammer 4ct. x 10 ic
Return to stage.
Mary:
Low Leg Flutter w/ coupons overhead x 10 ic
Low Dolly w/ coupons overhead x 10 ic
Good morning x 10 ic
Moleskin:
I wanted to work with coupons after having a few days without. We got down to business right away showing Dr. Ruth how a ladder was done. PacRat worked in merkins & burpees while sharing a coupon with Dr. Ruth. Good job modifying and working together guys. It was nice to visit some other areas of the dump when we circled the lake. We are lucky to have such a nice park close by. Thanks for letting me lead today.
-Optimus
Kato
ULTIMATE FOOTBALL
DATE: 09/14/2024
LOCATION: WICKER PARK A.O.
PAX: OCB, CRASH, GUMMY BEAR, FAMILY GUY, BOBA FET, SORRY, KATO, OPTIMUS
Probably the most fun we’ve had out here in a while. Good to have you out here Sorry!
Ode to Pacrat @ Thicker Park
5 pax came out to thicker park to see if pacrat was full of sH!t
Warm up:
Arm Circles
SSH
Bean pickers
Dancing rockettes
IST
Hill billy
Toy soldier
windmill
5 burpees
Mosey to flame
10 decline merkins
12 8 count step ups
10-1 pinky pie
10 box jumps
5 burpees
Mosey to field next to dog park
Thang:
2 pax on each endzone
side 1:
AMRAP Bobby hurlees
Amrap Merkins
side 2:
Amrap Shawn whites
AMRAP squats
1 pax runs down all the way across the field and rotates with one side and one pax runs to the opposite side to rotate.
Go until you are back where you started
REPEATO
Mosey to flag
Mary:
WWIs 20 OYO
Leg swings 15 IC
Heel touches 15 IC
Crunchy frog 15 IC
Timeeee
Moleskin:
This had nothing to do with pacrat I just felt like messing with him in the pre blast. Pacrat is a great pax and friend though. I appreciate the banter between us. And when he calls me tubby I know he just misses me in the gloom. (right??)
Great work to each pax. I remember seeing kato hauling ass on the runs and OCB ripping the merkins and squats. Optimus always gives great effort. He helped me navigate time a bit too as I was getting ahead of myself. Beaker is a great pax to have around. He gives great effort and seemed to like pinky pies.
I appreciate the pax that hold me accountable. I havent been myself lately and feel like I have been lashing out and havent been a good friend. Every so often this happens but this time its been a long void. I need to reel myself back in. I love this group and need to get out of my own way and get out and post.
Check in on your pax. Get ready for some October challenges. Kick pacrat in the nuts.
Crash
BACKBLAST: Friday, 09/13/24 Never Forget (2 Days Later) @ Troy
Date: 09/13/24
PAX: Family Guy, Kato, The Mick, OCB, Optimus, and Roadshow (QIC)
The Thang:
Warm Up:
- 10x IC Bean pickers
- 10x IC Toy Soldiers
- 10x IC ACC
- 10x IC Windmills
Modified GORUCK 2023 9/11 Challenge
Instead of rucking, we ran to save time, and the cash out run was cut about 1/8 a mile short due to time (we went over by two minutes)
Moleskin:
Sandbag thrusters suck. I feel like I could end the moleskin right there and have it covered. On paper this looked simple, and it was, it was just hard. We had a variety of sandbags. The Mick and OCB used 60lb sandbags, Optimus and Family Guy used 40lb sandbags, and Kato and I used 45lb Jerrycans – which were a bit awkward. We took several short breathers between sets and had 10 counts between every two sets. No one expected the run at the end, but Optimus knew it was trouble when I we finished our nine rounds and I said “time to cash out.”
This was a very rewarding workout, and it is only a fraction of what the real heroes of 9/11 went through to help others. So as an opportunity to honor their efforts and sacrifices, this is the least we could do.
We had great weather and a great turnout. I probably won’t use this again, but I guess we need to work on squat thrusters (whether they’re sandbags or blocks). Anyhow, until next week – Cheers and #SYITG
Bust A Move @ THE DUMP
5 pax came out for a slight version of 100s. Here is what we did
Warm up:
arm circles
Windmill
Bean pickers
Toy soldiers
Michael Phelps
Dancing rockettes
Cowboy run to the stairs
Thang:
20 merkins CC
20 Squats CC
20 Carolina dry docks CC
20 lunges (10 each leg)
10 monkey humpers IC
Run to top of stairs
10 SSH IC
10 Alabama prom dates IC
back down to the base of the stairs
Repeato 5 times!
Mosey back to the flag
Moleskin:
This workout looks simple on paper but it is alot of reps!
I had a bad brown bear attack so shout out Gummy for calling out 1.5 of the rounds while I was gone.
Cowboy run behind kato didnt work out because Kato took off in a sprint! More than 20 yards too!
Sometimes when you go heavy in weight lifting during the week you shock your body by doing a week of 100s. It is a good way to give your body somewhat of a break without sacrificing your workout. I used to have 100s week in lifting the week before your max out week. We would do 100 reps of bench, squat, and incline in AMRAP fashion. So I wanted to give us a taste of this method.
Most guys seemed to like it. I feel a bit sore from the dry docks.
Thanks for letting me lead
Crash