Hero WOD “Artie”

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WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS, MORROCAN NIGHTCLUBS
THE THANG: This Hero WOD is dedicated to Police Officer Arthur “Artie” Lopez of The Nassau County PD in NY. Officer Lopez was killed in the line of duty on October 23 2012 while conducting a car stop of a suspected hit amd run driver. while approaching the vehicle he was shot in the chest amd succumbed to his wounds at the hospital.

We did our warmup amd proceeded to do the WOD at the pullup bars.

5 PULLUPS
10 MERKINS
15 SQUATS
5 PULLUPS
10 CINDY THRUSTERS
RUN DOWN THE HILL AND RINSE AND REPEAT.

10 ROUNDS WERE COMPLETED BY ALL.
There was some mumblechatter but the Pax were reminded of who we were out there to HONOR and that we GET TO..

MARY: LBC’S, FLUTTERS, BIG BOYS and stretching
ANNOUNCEMENTS: Bethel shelter
COT: prays for marriages, Clickbait and for all in the circle

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Who is looking back?

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WARMUP:
– SSH / WM / CP / IW
THE THANG:
– mosey down towards the school, enter trail head on lefthand side and follow it thru the woods.
– try not to scare too many deer
– rotate sandbag along the way
– check if we can move Olaf’s fallen tree
– head up the hill to the Colosseum parking lot
– head back to COT
MARY:
– plenty of deer in the woods
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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3 Boys in The Yard

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WARMUP:
SSH
Windmill
Low slow squat
Merkins
8 count burpees

THE THANG:

Hill sprints at entrance x3

Basketball court:
Down and back
5-10-15-20
Merkins and CDDs on side 1
Squats and monkey humpers on side 2

4 corners – all together plank for the 6
5-10-15-20
1. Bomb jacks, plank jacks
2. SSH, goofballs
3. Jump squats, jump lunges (L+R=1)
4. Merkins, burpees

MARY:
ANNOUNCEMENTS:
COT:
Discussion about how crafty Satan is. Are you letting your guard down?

And yoga pants

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SAD Wednesday

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Joined Tomahawk as General was the Q with a mix of kettlebell and bootcamp workout.

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Doras under Tension

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WARMUP: It was cold so the 3 of us needed to get moving ASAP. Moseyed for 5 minutes and wound up in parking lot in front the baseball field. Triangled up and performed the following all in cadence: SSHx20, WMx8, CPx8, Merksx10. We were warm and ready to work.
THE THANG: Different take on Dora that worked out well with 3 and would work with pairs as well. The flow was to run for 5 minutes ( make use of the campus ) and then perform a 1 exercise DORA routine, run for 5 minutes, another 1 exercise DORA routine, etc… We got in 3 DORA routines which were as follows:
DORA#1 – run distance was approx. 25yards out, partners performed 10 alternating lunges together, once completed 1 of the group took off on the run while the others held AG until the runner returned. Completed 6 rounds as each of us ran twice.
DORA#2 – run distance was approx. 40yards out, partners performed 10 merkins together, once completed 1 of the group took off on the run while the others held Plank until the runner returned. Completed 6 rounds as each of us ran twice. There were multiple merkin variations used.
DORA#3 – run distance was approx. 20yards out, partners performed 10 lower leg lifts, once completed 1 of the group took off on the run while the others held 6in until the runner returned. Completed 6 rounds as each of us ran twice.

MARY: Alternating single V-Upsx20, V-Upsx15
ANNOUNCEMENTS: Read your newsletter
COT: Show to Know!!!

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