The Kitchen Sink – 01FEB2023

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WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…

THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary

MARY: No Chicks Allowed.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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2023.07 Honey Badger

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Warmup stuff

2x20min AMRAPs (keep warm heartrate reset in between)
Rd 1: 10 pullups, 20 merkins, 30 squats
Rd 2: 10 toes2bar/knees2chest, 20 balls2wall/plank shoulder taps, 30 Apollo Ono’s

Round 1 was the volume exercise, round 2 used the same muscles with more emphasis on core and balance/coordination

I wasn’t making it up as I went, Bandcamp…

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How to quiet a group of talkers by Anchorman

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WARMUP:

Mosey up to pharmacy, plank for 6.

4 or 5 exercises in and the mumble chatter was becoming a bit distracting.

5 burpees oyo to calm the conversations beast only seemed to inflame it.

So we headed to the adjacent parking lot to do 10 decline merkins in one curb, bear crawl across parking lot to the opposite curl to do 9 incline merkins then crawl bear back to other side to do 8 declines etc etc

Exuberance replaced by grumbling.

THE THANG:

Run to top of Massey Street hill to parking lot to pair up for BOMBS…

Run to other end of parking lot while partner was knocking through a portion of 200 each…

Bomb Jacks
Overhead claps
Merkins
Big boy sit-ups
Squats

Run down the hill to COT

MARY:
ANNOUNCEMENTS:
COT:

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Tour de BackYard Shenanigans

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WARMUP: SSHs followed by Windmills – it is F3. Picked some cherries, did some walkers, visited a night club, ground work.
THE THANG: did a tour de Yard – ain’t never been there before. Worked some stations with a defunct timer…
Man Makers, slam ball, rows, kettlebell snatch, curls, press flutters, merkins, shoulder press, we were going to do some hockey stick extensions, but said hockey sicks were forgotten
MARY: lots of Mary – pax choice – squat Mary was a new one to me – must be a Yard thing.
ANNOUNCEMENTS: viva la Murder Bunnies
COT:

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It was the Damn Sasquatch

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WARMUP: carry something heavy (sandbags, slamball, rucks) with dynamic warmup (i.e. toy soldier, side steps, back steps)
THE THANG: 4 stations behind earth fare with 5th pax running ~100yds total to stop sign and back as the timer.
Station 1: Sandbag back squats
Station 2: over the shoulder sandbag toss (alternate sides)
Station 3: Slamball (20lb) thruster and throw
Station 4: plastic crate bear crawls/runs
Once everyone finished each station including run, ruck to the office for weighted pull-ups, modify as needed, then back to stations to repeat aforementioned THANG.
Last thang to travel back towards COT was sandbag and slamball Indian ruck- pax in front launches slamball forwards, pax in back has sandbag and drops it on ground once pax in front retreats to the back to pick it off the ground, the next pax in line gets slam ball and repeats- did this from behind earth fare to COT
MARY: circle up in plank position, pax roll 20lb slamball to a non-adjacent pax- rucks were on because that’s the manly thing to do. THIS TORE UP THE CORE! I forgot what we decided to call this… “plank potato?”
ANNOUNCEMENTS: some relay coming up soon
COT: Thanks to Olaf for the Q and for retrieving the great I left behind.
Saw Tsunami out for the first time in over a year, getting after it at STL!
Lifting up all thoughts and prayers to our wonderful and gracious Heavenly Father!

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Full Body WOD with some EDM

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WARMUP:
– SSH / WM / IW
THE THANG:
– 12 exercises in pairs of 6x 2, reps always 20/23 with 1 lap after each rep. Pull-ups (3x) for the leading PAX.
1: Burpees (20) / squats (23)
2: Inch worms (20) / SSH (23)
3: Shoulder taps (20 – 1:!) / Big Boys (23)
4: J-Lo (20 – 1:1) / Dips (23)
5: Carolina Honey (20) / A-Hammer (23 – 1:1)
6: Russian Kicks (20 – 1:1) / Superman (23)
– intermediate Airborne hip exercise (crowd pleaser)
– mosey half lap, some pull-ups, stop as grassy area: Jack-Webb with Merkin + OH Claps up to 10:40
– continue lap back to pull-up bars with some more for all
– back to grassy area for alternating LBC (side core workout)
– back to COT
MARY:
– Finish last 5 min with Thunderstruck: proper way with Burpees and SSH!
ANNOUNCEMENTS:
– Jaeger is coming: 3/11, check pre-blast and newsletter for details
COT:
– was held

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