Saint Patrick’s Fay Beatdown

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Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
2 minutes each station timed with 1 minute in between.

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not

Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence

Mosey to COT

Mary

COT
Health
Brotherhood
Job Market

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Intangibles

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WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

Timer: lap+wall climb

Super Sets from 10 reps down to 1 rep

SSH
Burpees
Merkins
Mountain Climbers
V-Ups

MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Rose and Shine

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WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

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Rose and Shine

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WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

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Gunnery Sergeant Sudduth WOD

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WARMUP: Disclaimer & Mosey towards soccer field upfront
THE THANG: Seven Complex Movements with Coupons
1. SandBag Balance Step Lunges x5 each leg
(Step for the lunge, recover and balance on one foot for 3 seconds)
2. SandBag Bear Hug Squats x 10
3. SandBag Bent Over Rows x10
4. SandBag Curls x 10
5. SandBag Kneeling Around the World
(Kneeling move sandbag over and around yourself 10 rotations to the left and 10 rotations to the right)
6. Plank Position & Lateral SandBag Drag x 10
7. SandBag over the shoulder throws x 10

1 Lap SandBag/Coupon Carry around the parking Lot
Rinse & Repeat !!!

4 Circuits completed by all.

MARY: “She was missed”

ANNOUNCEMENTS: Bethel Church Mens, read the newsletter, remember to spay & neuter your pets.

COT: Stays in COT, Always Faithfull

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Saint Patrick’s Mean Green Beatdown

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Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
3 minutes each station timed

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Bomb jacks
Irish Jig – Jump rope weighted or not

Mosey to Flag
Passing the keg – Wall sit with slam ball pass back and forth
30 second rest
1 minute of Carolina Dry Docks
Repeat sequence

Mosey to COT

Mary

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burpees on a string

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WARMUP: disclaim
THE THANG: big Loop – run down Dave Gibson – through school – up bus entrance – through Walmart parking lot – onto Hubert Graham toward TCES – right on Waterloo – Left on Henslow – right on Cameron creek – right on 160 – back to COT.

stop every 1/4 mile for exercise
first stop 15 SSH IC
each subsequent stop replace 1 SSH with 1 Burpee

totals:
4 miles
120 SSH IC
120 burpees

MARY:
10 American Hammers IC
20 LBCs IC

ANNOUNCEMENTS:
grow rucks a plenty (see Olaf)
beers and burpees (see Decibel)

COT:
Important stuff

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We should change the name of this AO.

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WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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It’s Monday. It’s Honey Badger Time.

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WARMUP: Farmer’s Only killed it. VQ on the Warmup…
THE THANG:
Get a brick and head to the field…
– Buy in: 100 yd bear crawl, 100 yd partner carry (switch at 50)
– AMRAP:
– Partner 1: run 400M (brick optional)
– Partner 2: 5 burpees, 10 curls, 15 flutter with press, 15 big boys, 10 bent over rows, 5 overhead press
– Flapjack for 35 minutes
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle

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No Man Left Behind

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WARMUP: None
THE THANG:
As we were exiting the Earthfare parking lot, we noticed a truck of two men pulling in hot, Excite Bike and Mayday. They were there for Sweep the Leg but the group had left. Olaf and I turned around and picked them. We ruck shuffled to locate the STL down to GH Middle around the back of the school grounds to Dam Road through the Walmart parking lot and out to RT 160 until we located the group running toward us from the Cameron Creek Development. While waiting we did an AMRAP of Merkins and LSS and we proceeded to stay with the STL group all the way back to COT. We both got in 2.62 miles with AMRAP stops along the way.
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Badlands closed us out in prayer

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