Fun with the ladies

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WARMUP:
Motivators
Ladder drill in parking lot
1 foot in each gap
2 feet in each gap
Lateral jumps

THE THANG:
Series of CrossFit girl workouts

Fran
* 21-15-9 Reps For Time
* Thrusters
* Pullovers

Sandbag toss the furthest x2
Winner picks the next exercise

Linda
* 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  in Order of:
* Deadlift
* Sandbag chest Press
* Cleans

Duck duck goose
Al Gore
Plank
Overhead hold

The Longest Mile
* 4 Rounds for time (we only got to do 1 round)
* 10 manmakers
* 100 Meter Run
* 10 Squats
* 100 Meter Run
* 10 merkins
* 100 Meter Run
* 10 big boys
* 100 Meter Run

MARY: Ain’t nobody got time fo dat
ANNOUNCEMENTS: have some more fun
COT:

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Know what I mean?

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WARMUP:

– SSH x 20 (IC)
– Hamstring stretches (left, right, middle)
– Quad stretch (left and right)
– Yoga like movements

THE THANG:

– Mosey from WEP to hill at Massey . Up and down the hill 3x. Burpees at top (15-10-5) and Merkins at bottom (15-10-5).

– Mosey to Print Shop. Pull ups, 3 rounds, max. One partner does pullups, other partners does step ups.

– Mosey to Hardees Parking Lot. 4 Corners Elevator. 10 Merkins, 20 LBCs, 30 Plank Jacks, 40 Shoulder Taps. Add an exercise each corner on the way through, drop an exercise at each corner on the way back. Pivot Squat, Bear Crawl, Backwards Run from corner to corner.

– Mosey to FM Pharmacy for a quick round of exercises while gathering The Six.

– Mosey back to WEP. PAX led Mary while gathering The Six.

– 10 minutes of F3 “Cube of Exercises”. PAX took turning rolling and performing determined exercises.

– Back to COT to finish up with Airborne Hip Exercises.

MARY: Some mixed in throughout

ANNOUNCEMENTS:

Trash pickup, Coffeteria, Murder Bunnie’s playoff game

COT:

Prayers family and friends close to PAX dealing with illness. Prayers for those suffering from mental illness and addiction. Prayers for leadership.

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Tellier WOD + Some Extra

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Where have all the Armory guys gone?

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JWOW and I both were kind of coming in hot around 5:15 and equally shocked we were the only pax present. Both thinking the same things of “Is it Monday?” and “Did daylight savings just happen?” We drove in circles around each other in an automotive ballet, deciding if we had it in us to get out and do this thing. We did indeed, and it was legendary… You all should have been there

WARMUP: SSH, Windmills, Cherry Pickers, Moroccan Nightclubs, Imperial Walkers, Hillbilly Walkers

THE THANG: I had a deck of cards and JWOW had some chalk, so we put them together and the magic happened

❤️ : Squats
♠️ : Overhead Press
♦️ : Curls
♣️ : Swings

Any card 4 or less were man makers, Aces were 1 man maker and a run to the road and back

We almost finished the deck

COT: We mostly discussed all the losers who didn’t show up

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Running with burpees and such

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WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle

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Kettle Bell Blues

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WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.

AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows

Mosey to Large Hill (7’s)
Man Makers
Cleans

MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)

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“If you can dodge a wrench, you can dodge a ball!”

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WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!

2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats

Catch the ball from Pax at either End, Thrower must perform 2 Burpees

In between movements :

SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles

MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!

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“If you can dodge a wrench, you can dodge a ball!”

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WARMUP: Windmills, Cherry Pickers, Hillbilly’s, Imperial Walkers
THE THANG:
Mosey to the Church Parking lot for a game of Dodgeball !!!

2 Pax at each end taking shots at those in the middle.
Shot to Upper Torso = 5 Merkins
Shot to Lower Torso = 5 Squats

Catch the ball from Pax at either End, Thrower must perform 2 Burpees

In between movements :

SSH
Cherry Pickers
Squats
Merkins
Moroccan Night Clubs
Wind Mills
High Knees
Seal Jacks
Took a Lap around the lot. Total Running distance was 1.9miles

MARY: Met back at COT with 9 minutes remaining. Each Pax called out a movement for the rest of us:
Donkey Kicks
LBCs
Leg Circles
Planks
Slow & 6in Merkins
Calf Raises
Hello Dollys
Dying Roaches
ANNOUNCEMENTS: Trash Pickup, read your newsletter
COT: Always Stays in COT !!!! Top Secret !!!

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