Ruckcoaster and tire

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– Ruckcoaster: modified suicides with 10/20/30/40/50 reps and beloved man-makers every 5 min.
– Tire: Tire flip with various exercises
MARY:
– speed-Broga
– Sally
– 6-count Man-Maker
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.

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4 Corners Weinke border W/ MOT

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WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing.
THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner
MARY: yoga stretching
ANNOUNCEMENTS: golf tourney fundraising dollars
COT: prayers for millach family

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Modified Laredo – Cowboy Up!

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Wasn’t a coincidence that I participated in GTE-59 where we had the opportunity to complete the Laredo WOD during the event, then was DR in Houston, TX for a week – birthplace of our fallen hero, and then was asked to lead the Honey Badger workout the following Monday. So, this morning we honored Staff Sgt. Laredo who gave everything for his WHY. What are willing to give, or give up for your WHY?

WARMUP: Regular culprits were performed with the proper call out – NEISPMICE

THE THANG:
Normal Laredo WOD is the following:
24 – Merkins
24 – Squats
24 – Walking Lunges
Run 400meters
Complete 6 rounds

This morning we amped it up a bit:
24 – Man Makers w/Cindy
24 – Squats w/ Cindy
24 – Walking Lunges w/Cindy
Run 400meters

Completed 6 rounds for a total of :
144 – MMs w/ Cindy
144 – Squats w/Cindy
144 – WLs w/ Cindy
1.5 miles

MARY: None Needed!!!

ANNOUNCEMENTS: Read your newsletter!!!

COT: STK!

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Ability to adjust

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WARMUP: Talked about the difficulty to find parking, then disclaimer and decision on the ability to audible!
THE THANG: We started to mosey and found a parking lot to warm up. Arm swings, discussion, MNC, discussion, Micheal Phelps, discussion and then started to mosey. Found a wall to do wall sits and discussion. Mosey to a church parking lot for more plank and discussion. Mosey to another church for ab work and discussion. Mosey to the park and walk/talk. Mixed in merkins, CDD and wide arm Merkins.
MARY:
ANNOUNCEMENTS: Golf, Dam to Dam and newsletter.
COT: Talked about Prayers for fatherhood, family, wisdom and patience.

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2025.40 The Stockade

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Warmup… run to nearest parking lot with at least 10 parking spaces. Burpee at each parking line then broad jump or bunny hop between lines. x3 (30 burpees) Misc exercises between sets.

Mosey behind Dogtopia to the parking spaces doing a suicide and stopping at each line (total 12 lines). Plank for 6.

Mosey to wall of Harris Teeter facing O’Reilly for wall sits and donkey kicks. (x3)

Mosey to original parking lot for a repeat of burpee bunny hops.

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Running up the hill

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WARMUP:
– SSH / WM / IW / CP
– mosey to pull-up bars
– dips at benches
– down to the hill
THE THANG:
– 3x hill sprint
– traveling PAX with 40# bag while other PAX do exercise chosen by traveler
– some broga
– some more sprints
– back up to benches and dips
– Jack-Webb while enjoying the sunrise
MARY:
– AirBorn Hip exercise
– 6-count burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Bears and burns

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WARMUP: usual suspects- ended with SSH not started lol
THE THANG:

? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)

MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner

? UPPER BODY LAPS (6 total)

Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner

Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner

Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner

Lap 4 – Air Presses (standing)
• 10 reps each corner

Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner

Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner

⸻

? CORE LAPS (6 total)

MODE- SHUTTLE RUNS- same concept, always facing west

Lap 7 – Flutter Kicks (IC)
• 10 reps each corner

Lap 8 – American Hammers (IC)
• 10 reps each corner

Lap 9 – LBCs
• 10 reps each corner

Lap 10 – JLOS
• 10 per side each corner

Lap 11 – Big Boy Sit-ups
• 10 each corner

Lap 12 – Hollow Hold
• 20–30 second hold each corner

With time remaining pick a cone and do 50x what was on the cone, example was CDDS

MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!

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