Abbreviated Cadre Rooney Workout

January 15, 2020

WHEN: January 15, 2020
QIC: Green Acres
PAX: Brotox, Cricket, Zook, Stubbs, Dive, Huddle House, Duplo, Cabaret, Nitro
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We circled up with 9 PAX and then Huddle House joined us shortly after we circled up.

The Cadre Rooney is a rucking workout in honor of one of GoRuck’s Cadre, Cadre Rooney. YHC showed up to a rucking workout over a year ago where just Uzi was present and YHC held on for dear life and Uzi pushed us through. Thinking back fondly about not dying that day YHC realized it would still be an awesome workout with Ruck. Then YHC thought about 75 IC flutters and realized that is not current in the skill set so we aimed to modify a little to ensure everyone could participate.

Warmup

  • Hillbilly x 10
  • Mountain climber x 10
  • Merkin x 10
  • SSHx40
  • Calf Stretch

The Thang

For those interested the full WOD can be found here. We started off running the long way around the clubhouse (somewhere in the neighborhood of 400 yards) then did 3x 25 mountain climbers, 25 Squats, 25 Flutters and 25 overhead claps. Ran around the clubhouse again before another 3×25 set MCs, S, F, OC. Ended with one more run around the building. With the few minutes left we got 25 more Flutters in, 10 merkins and some stretching. Everyone was sent home and told do finish the last 3 sets.

COT

This group certainly is a lot smaller than previous BigHouse events I remember especially for such a mild January day. Remember to take the time and reach out to old F3 friends that you have not seen in a while and make sure they are okay. Maybe they are injured and could use someone to talk to or maybe they’ve been meaning to get back out in the gloom but haven’t quite made it for whatever reason. We all need someone who cares and maybe you can have the chance to do that for someone else.