AO: The Swanson Q: Scarecrow , PAX: Googan, Spinal Tap, Slum Lord, Matlock, Dinghy, Lawn Boy, Earthworm Jim, Scarecrow FNGs: None COUNT: 8 WARMUP: Mosey lap SSH Prisoner get ups String rippers Mountain climbers THE THANG: Row your boat: 20 minutes AMRAP 10 ruck upright rows 10 ruck plank pull throughs (2 is 1) 10 …
AO: The Iron Cage Q: Flo , PAX: Ricola, Blinkers, Matlock, Flo, Kompound, Chardonnay, Training Wheels FNGs: None COUNT: 7 WARMUP: Mosey lap SSH Sun Gods God Suns John Wayne (inner to outer leg openers) Forward to back leg pendulums Don Quixote THE THANG: Swing x 20 Goblet squat x 15 Single arm rows x …
AO: Rock N Root Q: Monsanto , PAX: Go Blue, Faceplant, Scarecrow, Monsanto, Dinghy, Kompound, McNugget, Googan, Blinkers, Survivor, Petrol FNGs: None COUNT: 11 WARMUP: Stretch OYO THE THANG: 3.84 miles of trail running and ruckin MARY: Cool down walk ANNOUNCEMENTS: – Welcome to the region McNugget:raised_hands::punch: – Book club, God Debris likely first weekend …
AO: Abduction Q: Pythagoras , PAX: Ricola, Slum Lord, Petrol, Disco, Pythagoras, Offside FNGs: None COUNT: 6 WARMUP: Arm circles, Don Quixote, Bean Pickers, Some Stretch, Mosey. THE THANG: 1. BOOT ON THE GROUND 25 Minute EMOM: Min 1: 8 Sandbag Squats Min 2: 6 Reverse Lungs (each leg) Min 3: 8 Sandbag Deadlifts Min …
AO: Ol’ Dusty Trail Q: Lawn Boy , PAX: Petrol, Scarecrow, DrPhil, Narco, Monsanto, Lawn Boy, Training Wheels, Matlock FNGs: None COUNT: 8 WARMUP: No THE THANG: Establish the FOB (3-mile Rucktober challenge including all of the exercises after each mile) MARY: No time ANNOUNCEMENTS: Book club COT: Yes
AO: 3rdF Q: Monsanto , PAX: Petrol, Lawn Boy, Monsanto, Matlock FNGs: None COUNT: 1 WARMUP: Prayer! THE THANG: Read and discussed Galatians chapter 4. Ask Petrol about his log story…
AO: The Iron Cage Q: Training Wheels , PAX: Lawn Boy, Chardonnay, Offside, Go Blue, Training Wheels, Survivor, Bouncer, Slum Lord FNGs: None COUNT: 8 WARMUP: Traditional shoulder mobility/flexibility THE THANG: See photo below Followed by farmers carries around the cage MARY: A couple broga poses Kettlebell tridents (ab/core) exercise ANNOUNCEMENTS: New book club selection…God’s …
AO: Rock N Root Q: Scarecrow , PAX: Blinkers, Lawn Boy, Bunsen, Scarecrow, Dinghy, Ricky Bobby, Survivor, Bouncer FNGs: None COUNT: 8 WARMUP: OYO. You know what your body needs. THE THANG: Runners ran, Ruckers rucked. We met up at the end. MARY: None ANNOUNCEMENTS: Bookclub: TBD, check slack. Close out September challenge strong. RUCKtober …
AO: 2ndF Q: Flo , PAX: Flo, Pythagoras, Disco, Honey Pot, Lawn Boy FNGs: None COUNT: 5 THE THANG: Discussed the book – spiritual warfare, who Sunday represents, the importance of Rosamond/the mystery of how Chesterton portrays and uses female characters, isolation, understanding people with different worldviews, and how funny Chesterton is. Glad everyone enjoyed …
AO: Abduction Q: Pythagoras , PAX: Pythagoras, Disco, Go Blue, Wiener Dog, Honey Pot, Honky Tonk, Chardonnay, Gustav Hoyer: Chopsticks FNGs: 1 Gustav Hoyer: Chopsticks COUNT: 8 WARMUP: arm circles F/B, Don Quixotes, Cossacks, 25 Merkins for the 25th anniversary of 9/11 and one more for someone who died or first responder in the attack …