Webb-o-Rama Around Downtown

Mosey to a nearby parking lot:
WARMUP:
– SSH
– Windmills
– Imperial Walkers
– Squats
– Mountain Climbers

Mosey to the park across from Little Caesars .
THE THANG:
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Excellent work by all!

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When the date meets burpees: 8/7 = 87!

WARMUP:
– SSH / IW / WM
THE THANG:
– rollercoaster up the hill with 5 stops, increasing rep count per stop: 10 / 20 / 30 / 40 / 50
– exercises: squats / MC / LBC / AH
– every 5 min: 1min rest = 10 burpees!
– some extra burpees along the way
MARY:
– final 7x burpees in cadence before COT
ANNOUNCEMENTS:
– sign up for final summer-CSAUP and read your newsletter!
COT:
– was held

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Awkward Weight At The SInk

WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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Ring of Jellystone Fire

WARMUP: MNC, Imp Squat Walkers, ChPickers, SSH, Mosey to Cinderblocks
THE THANG: (structure based on Beakers beatdown from 7/10/24- thank you bro!)

Each round, Home to base(s) & back
Home: Cind-urpees (AKA Man-Makers) R1-12 reps, R2-8 reps, R3-4 reps

MOT:
OUT: A) M.Bunnies, B) OH carries, C) W. Lunges
HOME: Farmers carry

A) curls & OH triceps
R1- 10 each, R2-15 each, R3-20 each

B) flutter Presses (4ct)
R1-10, R2-15, R3-20

C) clean & press
R1-10, R2-15, R3-20

End of each round Plank until 6 is up before starting next round
Pax Completed 2 rounds before running out of time

MARY: Box Cutters, Hello Weazy, Freddy Mercury
ANNOUNCEMENTS: T&H, Road cleanup, others forgotten
COT: Prayers for those coping with Loss, family with failing health

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Five Card Draw

WARMUP: Abe Vigoda, alternating toe touch, Downward dog, Honeymooner, pigeon stretch,
THE THANG: Five card draw on the football field. All 4 corners were used. Each corner focused on a specific body part: arms, cardio, core, legs. Each deck had an Ace & a Royal.

Ace-100 reps
Royal-25 reps
Number- + 10

A “mixed tape” of classic hip-hop & rock was thrown in because it is the !!
MARY: NA
ANNOUNCEMENTS: This Saturday’s Adopt-a Highway trash pickup. Next Saturday’s Tortoise & the Hare event.
COT: Prayers for ‘s family, mental health, admins, teachers & students returning to school.

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Acceleration by Association

WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

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Curtsey lunge buffet

Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.

Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy

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Corporal Keaton Coffey

Splinter, Tug It (PAX from down range) and YHC honored Corporal Keaton Coffey at the Honey Badger.

Keaton lived in the town of Boring nihrough hie and attended Damascus Christian School from kindergarten through high school. After graduan: ing in 2007, he began taking classes at George Fox University but chose 10 enlist in the Marine Corps after two semesters. Keaton completed training for military police officers before reporting to Camp Pendleton, California and, in 2010, volunteered for a seven-month tour of duty in Afghanistan. Hewas then accepted into k9 School to become a Military Working Dog Handler, and deployed back to Afghanistan with Denny, a German shepherd, in December 2011.
Keaton was engaged to be married, his wedding date just weeks after he was due home. When his contract with the Marines was fulfilled, Keaton wanted to continue his education and become a firefighter, like his father. On May 24, 2012, Corporal Keaton Coffey, 22, was mortally wounded by enemy sniper fire while conducting combat operations in the Helmand province of Afghanistan. He is survived by his fiancée, Brittany Dygert; his parents, Grant and Inger; and his canine partner, Denny.
The Keaton Coffey Memorial Scholarship Fund was established to provide financial assistance to students enrolled at Damascus Christian School. To make a donation, please visit http://www.DCEF4You.org. The Hero Half, an annual half-marathon, was also founded to honor Keatons memory; proceeds from the race benefit his scholarship fund and a local chapter of the Vietnam Veterans of America. Online race registration is available at http://www.HeroHalf.org.

WOD:
– Run 800m
– 50 Squats with a cindy
– 50 Derkins with feet on the cindy
– 50 LBCs
– Run 800m
– 35 Squats with a cindy
– 35 Derkins with feet on the cindy
– 35 LBCs
– Run 800m
– 20 Squats with a cindy
– 20 Derkins with feet on the cindy
– 20 LBCs

We had time left so we each grabbed an additional cindy completed a Farmer Carry down the hill, around the playground, and back to the pull up bars.

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The Yard – 3 Aug 2024

WARMUP: We did.
THE THANG:

There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It’s all Julie Andrews and my favorite things… that’s for Band Camp…

Went up to the parking lot track and did some more exercises and loops on the track.

– JCruise took a dump on the 50-yard line and blamed it on the dog. Or maybe it was the other way around… I forget
– FunHouse died of dysentery on his way back across the expansive plains to his home, Oregon Trail style…
– Spider-Man changed into his (not present) shirt after the workout…
– Gears went sleeveless to show off his newly acquired Hawaiian tan…
– Maximus was glad we didn’t do 81 burpees to start our workout…
– Tapout (11) carried Headspin for 50 yards, thus reinforcing my statement about being grown f-ing men. But he promises to keep himself in check in front of his mom…
– Time Machine loves ducks. Like, it might be an unhealthy focus of his life…
– Drop Thrill knows how to keep a man humble…
– 3D (if you haven’t noticed) is accelerating whilst shedding his former self…
– Suplex agrees that we don’t use the word “whilst” nearly enough…
– Yoyo Ma was the War Daddy today. He won’t read this, so I can write whatever I want about him…
– Sprocket continues to fill out his rewards card. Just a few more punches and I think he gets one free workout. Or an ice cream cake or something like that…
– Ruby Slippers loved doing a 6-inch hold. I’ll just leave that there.

When truth pulls up next to you in its limo, rolls down the window and asks you if you have any Grey Poupon, you can pass it this report as a substitute.
no poop was actually created or discovered at the 50 or any other yard line.
no Poupon was actually created or discovered at the 50 either…

MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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