LEO at the Cockpit

THE SCENE: Fresh rain cooled the morning air and cleared ample airspace for the squadrons of mosquitoes.
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH x 20 IC

Mountain Man Poopers x 10 IC

Daisy Pickers x 10 IC
THA-THANG:

Week 3 of the GoRuck May Rucking Challenge is to honor Law Enforcement Officers. Although we did not have time to finish the workout, which requires 3 rounds of the workout for time,  we did a couple of rounds as follows:

1 Minute AMRAP sit-ups

300m sprint (without Ruck)

1.5 mile ruck (only .5miles on 2nd round)

1 Minute AMRAP push-ups

MARY:
We Did Sit Ups

COUNT-OFF & NAME-O-RAMA
3 PAX – Bailout (QIC), Photoshop, Soulja Boy

CIRCLE OF TRUST/BOM:
I am doing Pathfinder and have been getting up earlier than normal to pre-ruck, meaning I go to bed earlier than normal.  As a Dad of 5 and a husband, I haven’t seen much of my night owl, homeschool family over the last 2 weeks.  As I rucked yesterday morning to the Barracks, I spent quite a bit of time reflecting on that and talked to my M about it last night.

She asked, “Isn’t this helping you to meet your health goals?  Isn’t this temporary?”  I responded yes to both questions.  She advised that missing time for the next few weeks is a very good tradeoff to becoming more healthy and the prospect of gaining several more years.

My M GET’S IT!   

MOLESKIN:
The mumblechatter was great today.  I really enjoyed seeing Aycock Park full of people that we greeted as we Rucked.  Good fellowship!

ANNOUNCEMENTS:
None other than check out the new ruck weights on Amazon.

Why a Black Ops Loop around the Lake?…Why not?

THE SCENE: Much better than our original date which was postponed due to lightening.  The lake trail was utilized (instead of the trails) for accessibility of LIFOs and those pre-rucking.

F3 WELCOME & DISCLAIMER:  Done

WARM-O-RAMA:
Put Ruck on your back x 6

Lock Your Car x 6

Start Tracking Devices x 6

THA-THANG:
6 PAX performed a 12 mile timed ruck.  Due to a released dog, Mardis Gras was late which left him 1/2 mile short of the Pathfinder requirement of 12 miles in < 3.5 hours.  The other 5 PAX completed the last 1/2 mile with Mardis Gras.

Mothership Pre-Ruck PAX joined us for a couple of laps in this midst of the longer ruck.

Posted result was 12 miles in 3 hours and 5 minutes.   NOT TOO SHABBY.

MARY:
YHC and Soulja Boy jumped in with Mothership Mary to complete:

  • Side plank 30 seconds then switch
  • American Hammer x 10
  • ABC’s
  • Hold Plank until 8:00 am

Other 12-mile PAX watched and sipped their coffee…discussing very important things.

COUNT-OFF & NAME-O-RAMA
6 PAX – Bailout, Choker, Mardis Gras, Nature Boy, Snowman, Soulja Boy

CIRCLE OF TRUST/BOM:
Porn has a grasp on many, many men.  It grabs our boys, sometimes our girls.  Be alert.  If you have kids, filter what you can.  It comes down to a heart issue.  Work on the heart.  Teach your boys to be men.  HIM.

MOLESKIN:
It was cool to mix up the groups today.  Enjoyed getting to know some guys better…and some guys really for the first time.  Nice day for a ruck!

ANNOUNCEMENTS:
Pathfinder class is still open if you want to join those of us doing it!

Sandbagging at the Barracks

THE SCENE: Rainy for the first 20 mins. 70 degrees and perfect for rucking.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x30
Imperial Walkers IC x30
Daisy Pickers IC x15
Squat(w/ rucks) IC x15

THA-THANG:
4 pax picked up two 60 lb sandbags and rucked over to the track.  Dropped the sandbags and began our trip around the Barracks track.

.5 miles slick ruck
1 mile ruck with sandbags alternating who carries/rests.
Rucked over to the Tower of Terror(the parking garage) to do some more sandbag work.
Sandbag toss up the incline/ Sandbag Bear Hug on the flats on the way up the parking garage.
Overhead carry down the decline/ Sandbag Bear Hug on the flats on the way down the parking garage.
Shoulder carry sandbags to Endex.

MARY:
None.

COUNT-OFF & NAME-O-RAMA
4 pax (Shoestring, Soybean, Bookworm, Hitch)

CIRCLE OF TRUST/BOM:
Luke 6:17-26
YHC read the passage and simply confessed the depths of how this scripture has convicted my soul.

MOLESKIN:
The mumblechatter was STRONG during our slick ruck and not so strong after the parking garage.  The sandbags were amazing and I loved working with the pax. Great morning!  Great workout!

ANNOUNCEMENTS:

Nada

Soybean Made Me Do This

Date: 04/10/2019

AO: The Barracks

QIC: Gus

PAX: Passport, Soulja Boy, Hitch, Soybean, Bruce Wayne, Gus | FNG: N/A

Conditions: 58F; perfect

WELCOME

DISCLAIMER

NAME INTROS

Warm-a-Rama
Soybean threw out some GORUCK challenge exercises that I ganked and used as my  own in order to get the juices flowing.

5 SETS OF THE FOLLOWING:
10 walking lunges
10 plank pull-throughs
10 overhead presses

Let me tell you: the juices were flowing (except for Soulja Boy’s, because he wasn’t even there yet)! We saw him drive into the parking lot and rucked over to collect him.

THE THANG

* Ruck one mile on normal path around the UofM campus *

 100 merkins OYO

* Ruck one mile on normal path around the UofM campus, with the last bit on the track–avoiding some hardcore cadets–to the pull-up bars *

100 squats OYO

5 pull-ups (partner-assisted if necessary)

* Ruck to Concrete Pad of Mirth *

We doffed our rucks and then put them over our heads. Then we walked 400m around the track.

MARY
Gas pumper IC x 15

Ratchet Shoulder Blaster to ENDEX

Count-o-Rama (6)

Name-o-Rama

COT / BOM: Stay flexible.

MOLESKIN: The only PAX at this Workout who I did not personally name was Passport. He might need a new one.

This was a pretty good time. See y’all in six months.

FNG naming logic: N/A

Walkabout

THE SCENE: 60˚ and gusty. Toms and Bookworm came in luke warm.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

You know. yeah.

THA-THANG:
3.98 miles at 15:12 pace: Click to view on Strava

MARY:
Who dat?

COUNT-OFF & NAME-O-RAMA
5 PAX: Soybean (AOQ), Toms, Bookworm, Interweb, Photoshop (QiC)

CIRCLE OF TRUST/BOM:
What are you carrying? We all have things carry. Burdens. Some are ones we load up ourselves. Some are thrown on us.

What burdens are you carrying? Bookworm mentioned “I will have a ruck. Don’t check it for weight.”  Makes me wonder if we notice what stuff our brothers are carrying and are they being overloaded. Can we take some of that off of them or at least pray with them that some of it can be cast on the Lord or someone else who can help redistribute the load.

Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken. Psalm 55:22

MOLESKIN:
Really enjoyed the mumblechatter with Bean. Always learning stuff about him and my other brothers, Toms and Bookworm. Always love having my oldest 2.0 Interweb at workouts / rucks with me.

ANNOUNCEMENTS:
Crucible. It cometh.

Sandbag Ruck

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Just start ruckin
THA-THANG:

Ruck with a 80 lb and 60 lb sandbag. That’s all.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
Bookworm, Dewey, Soybean, Shoestring, Judah, Soulja Boy, Anklet
CIRCLE OF TRUST/BOM:

MOLESKIN:
Just a good ole fashioned ruck.
ANNOUNCEMENTS:

We All Need It

THE SCENE: 30ish feels like 20ish with the windish.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Dutifully done. Lil Stretchy done.

THA-THANG:
Rucked clockwise around Patriot Lake for 2.2 miles, then turnback for 4.4 miles total. Cut a little short for time.

MARY:
There’s something about Mary, she wasn’t there bc girls ain’t allowed. They came later for FiA.

COUNT-OFF & NAME-O-RAMA
5 PAX, 0 FNG: 2 *345*ers, Dial-Up and Hello Kitty, Shoestring (Shoelaces was absent), NatureBoy, QiC Photoshop

CIRCLE OF TRUST/BOM:
Off the cuff, so best I recollect, here’s what I shared: Encouragement. We all need it. Especially when things get difficult, which is a lot. We have a great group of fellow HIMs to push us, lift us, motivate us to be better, do better.

MOLESKIN:
Pace should have been faster but my inexperience with leading a ruck made it difficult to pace it right, however, it worked out because mumblechatter was good and it allowed us to conserve for Shoestring’s Q School that was to come.

PRAYERS/PRAISES:
Nature Boy’s Father-in-law Dennis diagnosed with cancer. Pray for peace and health, but also that NB can connect with him and love on him.

Stairmaggedon.

THE SCENE: Crisp, cool with clear skies
F3 WELCOME & DISCLAIMER:done.
WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Imperial Walkers x 10 IC
  • Windmills x 10 IC
  • Daisy Pickers x 10 IC
  • Hillbillies x 10 IC

THA-THANG:
Mosey to the stairs near The Ruins parking lot.  There are 70 total stairs from Front up to the landing near the parking lot.  We would start at the bottom of the stairs and perform the following up the stairs x 2:

  • Quick Step (lead with the same foot on every step) x 2 (140 stairs)
  • Skip (plyometric jump skipping steps each time) x 2 (70 stairs)
  • Lateral (facing left/right going up the stairs) x 2 (140 stairs)
  • Lunge (every other stair) x 2 (70 stairs)
  • Squat Jump (each step for the first 15 stairs then sprint to the top) x 2 (140 stairs)
  • “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step
  • Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x 2 (140 stairs)

Mosey back to the parking lot.  With the last 10 minutes, we did 11’s with a run in between exercises.  Two exercises were BBS and Carolina Dry Docks.  All PAX completed 11’s routine at 0615.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
13 PAX (no FNGs; 1 Willy Loman – Rusty from Naperville, IL) Bottomless (QIC), MIB, Chocker, Sir-Mix-Alot, Handsy, Hitch, Easily Amused, Low Note, Crayfish, Chiocetti,  Woodpecker, Four Eyes
CIRCLE OF TRUST/BOM:
Shared the common thread of the COTs that I’ve heard this week about difficulty, and failure.  The idea of a stair workout is overwhelming.  You look up at 70 stairs and have to come to grips with the reality that ascending those stairs will be difficult.  This is especially true if you have to do this multiple times.  However, this seemed a lot less daunting in community.  Having brothers there for encouragement and, simply, to be there during a hard time.  Christ does not make any promises that this life will be easy, but he does promise us that he will always be with us.  We do not thrive in isolation; however, we can do hard things in community…even if its flights and flights of stairs.

MOLESKIN:
4 PAX showed up to complete the 86 for 86 challenge before boot camp this AM.  Great cause and enjoyed putting in this work with Woodpecker, Choker, and Bookworm.


ANNOUNCEMENTS:
Service project saturday…see slack for details

Gloomy Tuesday Run/Ruck in the OF

THE SCENE: Extra gloomy; mild temps
F3 WELCOME & DISCLAIMER: done.
WARM-O-RAMA:

Done…OYO. Run mapped out. Bailout and The Dude for Ruckership and rest of the PAX headed out on run.
THA-THANG:

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
7 PAX (no FNGs): Bottomless (QIC), Handsy, Jailbait, One & Done, MIB, Bailout, and The Dude
CIRCLE OF TRUST/BOM:
Challenged the PAX with a quote from a recent sermon at my local church…”You become what you behold.”  We all prioritize different things and value things differently.  Are the things that you are beholding accelerating you towards the HIM that you are intended to be?  If not, what disruption do you need in your life to change your trajectory?
MOLESKIN:
Solid group of PAX this AM.  Warmer temps affected some of the PAX but was proud to see every guy push through and get better.  Glad to have Bailout and The Dude with us this AM and look forward to seeing them in the future in the OF.
ANNOUNCEMENTS:
Equinox Challenge, service opportunity in Whitehaven, check Slack for other updates.

2/1 Long Ruck Preblast

**PHONES WITH NAVIGATION AND INSTAGRAM REQUIRED**

WHO:
This event is aimed at PAX training for a GORUCK Star Course event, but all PAX are welcome. Soybean will serve as QIC. 

WHAT:
~28 mile ruck. Bruce has created a list of way points that will be given to us at STARTEX. We’ll have 11 hours to create a nav plan, navigate to each way point, post a pic on Instagram at each point, and get back. 

We’ll take 5 minute breaks for every 70 minutes rucked.

WHEN:
Friday, February 1st @ 1800
We will start on time. Do not be late!

WHERE:
STARTEX/ENDEX: Benjamin Hooks Central Library on Poplar. Park in this section of the lot: https://goo.gl/maps/B8n2hN8yUnF2

WHY:
Build strength and endurance. Test gear, nutrition, and technology. We’ll be doing one of these long rucks every week until the Atlanta Star Course in March.

WHAT TO BRING:

  • Rucksack with a sweet patch
  • Weight (30 lbs if you weigh >150 lbs; 20 lbs if you weight <150 lbs)
  • 3L water bladder, full
  • Hydration/nutrition fuel
  • Reflective bands attached to your ruck
  • Headlamp
  • Smart phone with navigation app and Instagram
  • Extra power source is a plus
  • Candy is an additional plus

If you have any questions, hit up #ruckers or #csaup-starcourseatl channels on Slack. If you have questions about the sim, read this post again.