The Hammer. A workout worthy of its name

The Hammer. A workout worthy of its name

Workout Date:

08/14/2019

QIC:

Hoser

PAX:

Valvano, Bling, Onecall, Headgear, Apallo, Ezekiel (Respect), Nails (2.0), Hoser (YHC)

The Thang:

8 pax gathered up this morning to honor the Special Forces soldiers who serviced in the Vietnam War and shaped the history of the Green Berets. We did this by continuing with the second work out of the Guerrilla Ops monthly challenge, The Hammer.

Weather: Hot and humid. Too hot and too humid for 0430. Temp 82°, humidity 90% hear index 92°,

This work out was called the hammer and here is how it got its name:

MACV-SOG had an extensive area of operation that included Thailand, Laos, North Vietnam, and Cambodia. The Command and Control Detachments were located in the North (CCN), Central (CCC), and the South (CCS). Each team in these detachments used different code names; the North used poisonous snakes like cobra and viper, the Central used state names, and the South used tool names like hammer and miter. All teams were self-sufficient, yet worked toward the same general goals.

This workout was a true butt kicker as everyone present was exhausted afterword’s.

YHC did not think that this workout was going to take much time. After we had finished last weeks workout in under 30 minutes. This was a huge or “uuge” mistake. Here is the work out as it was prescribed by GORUCK:

BUY IN: 400M partner carry or Sandbag Carry

THEN: 300 ruck swings

300 sit-ups (no ruck)

200 lunges

200 Overhead shoulder press

(This was a partner workout where each partner will do half the reps, [yes Onecall you were right again] but they can split up however you choose with ONE person working at a time)

BUY OUT: 400M partner carry or Sandbag Carry

Here is what we did:

Pre-BUY IN: 1 mile ruck

BUY IN: 400M partner carry or Sandbag Carry

THEN: 300 ruck swings (while partner A worked, partner B moseyed across the field and back then switched with partner A)

300 sit-ups sans ruck (while partner A worked, partner B did a standing overhead ruck hold then switched with partner A.) Due to time we had to switch to crunches, most pax were between 100 and 125 reps when we switched to crunches.

200 lunges (while partner A worked, partner B walked/moseyed across the filed and back then switched with partner A)

200 Overhead shoulder press (while partner A worked, partner B moseyed across the field and back, then switched with partner A)

BUY OUT: 400M partner carry or Sandbag Carry

 

YHC had planned to do another mile ruck post workout, but there was no time. I don’t think any pax in attendance were upset.

BOM/Announcements/Prayer Requests

Announcements

  • 2nd F lunch today, look for info in slack
  • GROW RUCK Event, look for info in slack
  • 2nd F opportunity for a mini-golf/put-put outing, Bling will post more info in slack

Prayer Requests

  • Valvano is traveling latter this week, prayer for safe travels
  • We had 2 visiting pax today, prayer for safe travels home
  • Hoser’s coworker Karl Schook is having his prostate removed in hopes to defeat his prostate cancer, prayers for fast recovery, prayers over the doctors, him and the family. His family has a lot of concerns about possible side effects, prayers for peace and calming of nerves
  • Hoser’s M left her job three months ago to pursue another job opportunity that has not come through yet, prayers for peace for the whole family, and for guidance for her

 

 

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