THE SCENE
60 and dreary
Welcome & Disclaimer
THE THANG
COP
– SSH x30 IC
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO
– Squats x20 IC
– Burpees x8 OYO
– ?? x10 IC
– Burpees x6 OYO
Mosey to far side of the Asylum. Divide into two groups. Group 1 with Proton, Group 2 with Cap’n
Group 1
Strength Sprints
Starting at the orange cone:
– 20 Narrow Squats
– Run to 1st cone, x15 4ct Mountain Climbers
– Burpee broad jump to 2nd cone, x15 Dry Docks
– Alligator crawl to 3rd cone, x15 Ranger Merkins
– Lunge to 4th cone, do x10 Iron Mikes
– Run back to start
Rinse and repeat, AMRAP in 10 min
Now it’s on to Grinders…
Grinders
Partner up with Battle Buddy.
Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope. Switch.
Each round increase by 2 reps until each man does a total of 20 reps. Three rounds:
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (each legs = 1 rep)
– Rd 3 = BBS
Rinse and repeat, AMRAP in 10 min
Group 2
Asylum 56
Run to the top of the hill stopping at each cone to do the following exercises adding 2 reps each cone (2, 4, 6, 8, 10, 12, 14 = 56):
– Burpees
– Wide Merkins
– Froggy Squats
– American Hammers
Rinse and repeat, AMRAP in 10 min
Now it’s on to No Pain, No Gain…
No Pain No Gain
Start at the same start point as Asylum 56.
Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position. Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints back. Battle Buddy 2 then performs the progression. Progression is both men run to 1st cone, then 2nd cone, then 3rd cone, then back down, 2nd cone, and 1st cone (modify as needed for time)
– 1st cone = 5 Burpees
– 2nd cone = 10 Burpees
– 3rd cone = 15 Burpees
Rinse and repeat, AMRAP in 10 min
After each group completes the first two routines, switch places. Both groups will complete all four stations.
Once all four stations are complete, mosey to the SP.
MARY
Flutter Kicks 4ct x25 IC
Side Crunches x20 IC each side IC
Flutter Kicks 4ct x25 IC
Alternate Superman Arm Raises 4ct x15 IC
ATMs
COT
Number off and Name-O-Rama (24 PAX)
BOM
HIMS are overcomers…Finish Strong!
GORUCK Cadre – “I don’t care what you can do when you’re fresh, I want to see what you can do when your smoked!”
Today our goal was to give 100% from start to finish. As fatigue sets in it can be easy to let up, that exactly when it’s time to turn it up. Studies have shown that your brain begins to tell your body to pull back when you are at 40% capacity…40%! If you give up when your body begins to tell you to you will miss out knowing exactly what you can really do. You have it in you, you just have to dig deep and KEEP GOING!
The physical gives us insight into the spiritual. The spiritual concept is the idea of living as an overcomer. The Greek word most often translated “overcomer” stems from the word nike which, according to Strong’s Concordance, means “to carry off the victory. The verb implies a battle.” The Bible teaches Christians to recognize that the world is a battleground, not a playground.
James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.
Romans 8:35-39
Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword? As it is written, “For your sake xwe are being killed all the day long; we are regarded as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.
MOLESKIN
There was a severe weather warning, but were able to get out and do some work before a drop fell from the sky. Everyone gave it 100%, it was a great morning with great men. AYE!