Author: Dub-K

Location: Sherwood
Date: 2023-07-07
Weather: 69 and clear

Q: Dub-K
PAX: 5 – Dub-K, Swift, Bettis, Buzz Kill, Toto

Warm-O-Rama
5min
Arm cereals
Golfer swings
Cloud graver to forward fold
Spider-Man’s
10 Americans
10 squats

Tha Thang
Ruck up.
35min Ruck
Stoping 10 time to do
10 Americans 10 squats.
(Ruck on whole time if you can emphasize deep squats and chest to the ground lock out the and Americans. When we stoped on hills head toward the down slope to increase difficulty if wanted.)

Back to AO at 6:12 for 3 min of Q-lead core work.

End in COT

Location: Sherwood
Date: 2023-06-02
Weather: Perfect

Q: Dub-K
PAX: 4 – Oshag, Flu Shot, Bettis, Dub-K

Warm-O-Rama
Ruck to stadium from AO 10min

Tha Thang
30min
To walk as many staircases as possible in the stadium.

10min Rick back to AO

5min of Peer lead Core focused exercises in a rotating fashion.

End in COT

Location: Sherwood
Date: 2023-02-03
Weather: Cold and clear

Q: Dub-K
PAX: 6 – Wally World, Snowflake, Jello Shot, Muck, Bettis, Steve-O

Warm-O-Rama
Start Rucking

Tha Thang
Ruck toward the short loop
50 step ups
Ruck
10 air squats

2 rounds
Ruck
Lunge
Ruck
Lunge
Ruck backwards
Lunge backwards
Ruck backwards
Ruck

End in COT

Location: Sherwood
Date: 2022-12-02
Weather: Cold and Clear and Dark

Q: Dub-K
PAX: 6 – Lansbury, Dub-K, Steve-O, Jello Shot, Bettis, Fogell

Warm-O-Rama
Side stratal hops
Harm cereals
Michael Phelps
Down word Dog
Tempo push ups

Tha Thang
Ruck 5 min
Americans Rucks on to form failure -2
Ruck 5min
Americans Rucks on to form failure -2
Ruck 5min
Americans Rucks on to form failure -2

Cary Ruck on a shoulder
Ruck 5 min
Americans no ruck (reps of last Round) to Ruck chest press ( reps of first round)
Ruck 5 min
Americans no ruck (reps of last Round) to Ruck chest press ( reps of first round)

Cary ruck like a baby carrier.
Ruck 5 min
20 RDL’s , 20 Friday nights (using Rucks)
Ruck 5min
20 RDL’s , 20 Friday nights (using Rucks)
Ruck 5min
20 RDL’s , 20 Friday nights (using Rucks)

End in COT

Location: Gridlock
Date: 2022-11-26
Weather: Cold and clear

Q: Dub-K
PAX: 11 – Zebra, Sous Vide, Dub-K, Ollie, TStark, Dabo, Axeman, Chewbacca, Oshag, Wally World, Muck

Warm-O-Rama
800m run
Shoulder and Hip openers
Broga

Tha Thang
Strength part:
3 rounds:
Dimond Americans in cadence
Rest
Americans in cadence
Rest
Wide Americans in Cadence
No rest
Amari can hammers in Cadence
No rest
Gass pumpers
No rest back to the top

Fast part:
5 rounds:
15 Burpees
100m run
(5min Time cap)
*no one was abel to complete in the time cap, but was affectively anaerobic)

Grind part:
About 20min AMRAM
*With Coupons
8 ground to over head
12 front squats
40yard over head Cary.
(If you drop or touch coupon to head during the Carly stop and do 5 hand release burpees)

End in COT

Location: Sherwood
Date: 2022-11-04
Weather: Clear skies 55°

Q: Dub-K
PAX: 6 – Showcase Showdown, Dub-K, Lincoln Log, Steve-O, Bootlegger, Wally World

Warm-O-Rama
Not needed.

Tha Thang
Partner up
Partner 1: core exercises
Hollow Rock
Side plank (R)
Side plank (L)
Supper man hold
*Starting at the top hold each position to failure then switch to the next. After Superman’s go back to the top. Try to do as few rounds as possible till partner 2 gets back.

Partner 2: caring his pack and partners pack, compleat 600-800m ruck.

*Switch when partner returns.

35min AMRAP

10min of Mary

End in COT

Location: Gridlock
Date: 2022-07-26
Weather: Is this what waterboarding feels like?

Q: Dub-K
PAX: 8 – Axeman, Steve-O, Oshag, Bam, Sous Vide, Geppetto, Ollie, Dub-K

Warm-O-Rama
400m Mosey
Q-lead mobility and activation.
Line drills

Tha Thang
*Using a coupon

3 rounds
3min AMRAP
12 Front squats
8 Over Head press
100m run
Rest 1min

Then
3 rounds
15-20 bent over rows
8 over head press
20m Over head walk
*turn around and do the same thing before taking a 1min rest.

TABATA Abs
Till time ran out
20sec hollow hold
10sec rest
20sec American hammers
10sec rest

End in COT