Worked thru 20 reps each of the following. Then one carried sandbag and other carried empty keg overhead down parking lot aisle and back. Rinse and repeat. If had more people, the exercises would have been OYO and you work until your turn to walk the aisle with choice of sand bag or keg.
Swings
Curls
Squats
Triceps
LBC
OH press
Lunges
Rows
Flutter with press
Around the World
WARMUP: Tabata with 4 rounds of 5 exercises. 30 seconds on, 15 off. Side straddle hops, windmills, imperial walkers, Moroccan night clubs, and low slow squats
THE THANG: Dora w partner- 100 merkins, diamond merkins, and wide merkins. Then 200 Squats, mountain climbers, and calf raises. Got in 2 miles while partners split exercises.
MARY: Flutters, big boys, LBCs, hello Dolly, box cutter, American hammer
ANNOUNCEMENTS: Dam to Dam 100k
COT: prayers for families and marriages
I warned a select group that we would be “running”, in fact, I called it speed(ish) training. As we arrived and the wind was whipping through, I realized “sprints” on the football field were not in the cards for this young crowd.
On to plan B
Mosey around the school and down towards the gym, too cold, back up the hill, we tucked ourselves in against the building and did our token warm ups, I’m sure they were spectacular.
Mosey on down to the other school (less windy).
We did some exercises and ran a bunch, some bear crawl, lots of squats, a few merkins. Ran some more. Calf raises. Ran some more.
Then came the Burpees, both of them, a total of 12 for the group, a few were questionable, Re: form. Claps were completed on 50% of them.
When you Q and it is cold out, keep the PAX warm, running would be the preference, as opposed to constant hugging, but you do you.
we logged 2.67 miles, officially, that is 3-ish or “3” depending on your math skills.
Chatter was had, primarily topics were Black Label, Stroh’s, Coors Light Party Balls, Schlitz, Old Milwaukee, Meister Brau, PBR (was it always a craft beer?), Red, White & Blue, etc, etc.
Short Sale was a SC, but showed
Twister did not, some BS about “getting miles”
Consul did not even pretend he was on the invited text group
DOJO ran with Bass
Bass led the pack
Anchorman did the work after realizing this was not SlowBurn
Boogie Down is a stellar site Q
I heard it, and can’t unhear it … my Q was referred to as “a black diamond for old guys”
I appreciate the fill-in opportunity … or maybe … thanks for asking, if I came to mind in the top 10, I’m doing good.
Looks like we made it,
Barry Manilow
WARMUP:
THE THANG: run 4 miles
MARY:
ANNOUNCEMENTS:was a lot of fun running this morning. Did learn about OldBay new health monitor to tell him if he has had enough sleep, if h he is in his target heart rate, and a lot of other really cool stuff. He and I might differ on State schools but both like technology. Twister and Cakeboss are really getting after the runs and sprocket likes to double down. Delorean gets his in even if at the wrong location.
COT:health
WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles
Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers
WARMUP: None
THE THANG:
Route was Massey St. to Harris St. to Ardell, back to 160.
10 hand release merkins in the parking lot at the top of the Massey St. hill.
10 hand release burpees in the parking lot at the top of WEP.
Rinse and repeat till 0600.
MARY: some folks did some in the parking lot.
ANNOUNCEMENTS:
COT:
We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
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:
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.
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.