WARMUP: Run
THE THANG: Run
MARY: Finish Running
ANNOUNCEMENTS: There’s a run csaup Saturday called the Jaeger
COT: Family, Health, Travel, Jobs
WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.
WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP: My 3rd Q of the month I decided to change it up and run the Category 5 WOD which I learned in Cape Fear in August 2020 after a typical warmup.
THE THANG:
Cat 1 – Merkins
Cat 2 – Merkins, Squats
Cat 3 – Merkins, Squats, LBCs
Cat 4 – Merkins, Squats, LBCs, Lunges
Cat 5 – Merkins, Squats, LBCs, Lunges, Diamond
Thanks for coming along brothers for a full moon workout to start the day.
WARMUP: There was a legit pre-run at 4:45, for which @beaker and I took part – great fellowship run. The actual warm-up consisted of @Sugarbug articulating either his displeasure about actually seeing the same coupons from last weeks Tomahawk or that he showed up anyway!
THE THANG: I typically don’t use the same weinke in back-to-back Qs, but the mumblechatter was strong last week, therefore the extra coupons at a KB AO reared their ugly head again!
Upon picking up some extra weight, the PAX moseyed to the bottoms of the first hill on the trail existing WEP behind the parking lot.
At the bottom of the hill, the PAX completed 10 reps of each exercise with their bell…swings, 1-arm press (each arm), overhead triceps extension, single arm curls (each arm), upright rows, lawnmower pulls (each arm), merkins w/ 1 hand on bell and switching in the middle of the rep count, alternating lunges w/ a pass through, goblet squats, calf raises. Then pick up all of the weight KBs and Coupons and run to the top of the hill for 1 burpee. Rinse and repeat decreasingly the rep count by 1 and the bottom and increasing the butler count by 1 at the top. The PAX complete 5 rounds before returning to COT for Mary
MARY: Completed 2-3 sets of Mary called out by each of the Pax
ANNOUNCEMENTS: read you newsletter
COT: what is discussed in COT stays in COT – show to know!!
Nice morning at The Armory.
Ran the bells across the lot. dropped and circled for a warm-up.
walkers (Imperial/Hillbilly), merkins, squats, LBC, Rinse & R.
7 boards set out. Rotate from one board to the next with a short run in between. Boards had bell exercise 15 count, both sides (L & R), non-bell exercise, finished by a 10 count bell exercise, both sides.
Returned across the lot with the boards and flipped the one at a time until time ran out.
Lots of lifting.
Thanks for the opportunity, first bell Q in many, many years.
Looks like we made it,
Barry Manilow
In 1971, 5 California high schoolers started meeting after practice at 4:20PM to partake in some… extracurriculars. This went on to become the international sensation that is 420.
As high impact men and leaders in our community, we can participate in this past time: not by smoking intoxicating plants, but by smoking our bodies. Inspired by former Navy Seal Jocko Willink, the workout is simple:
420 burpees
Some may call this completely stupid and utterly pointless. They would be correct. 420 burpees is a significant challenge, and it will push you beyond your comfort zone. But you can be sure that it will make you a stronger and harder man, and expand your envelope of what you think is possible.
Location: Veterans Park
Date: 4/20/2023
Time: 0500
Shady EH’d a nice young man who’s into biking, tennis and his name is Remington, so we named him Steele. Very fast too and kept Shady in check.
Prayers for Funhouse’s mom Joan who fell and that’s a bit of a setback.
Nice running down to the river and back.
WARMUP:
THE THANG: Dora: 100 swings, 200 curls, 300 something (this is what happens when I don’t write a weinke and write backblast a week last). Another Dora 100 bent over rows, 200 squats, 300 LBC. Then speed drill of 20 skullcrushers, 20 hammers, 20 side abs.
MARY:
ANNOUNCEMENTS:
COT: