SL parking lot tabata

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After Disclaimer from YHC, mosey to an open area for Warm-o-rama

WARMUP:
SSH
Windmill
Tunnel Touches – Clap Optional
Hillbilly Walkers
Moroccan Nightclub
Imperial Walkers

Mosey to parking lot on Academy/Withers
Setup for a Tabata style beatdown

THE THANG:
45 second * 2 sets each of alternating between,
CDD
LBC

Plank
Run a Lap

45 second * 2 sets each of alternating between,
Shoulder Tap
Freddie Mercury

Plank
Run a Lap

45 second * 2 sets each of alternating between,
Superman
Mountain Climbers
Plank
Run a Lap

5 Burpees

45 second * 2 sets each of alternating between,
Peter Parkers
American Hammers

Plank
Run a Lap

3 Burpees

45 second * 2 sets each of alternating between,
Flutter Kicks
Dying 🪳

Plank

Run to Shovel Flag

Monkey Humper
Honeymooner

Completed the routing on the dot at 6:00AM

ANNOUNCEMENTS:
Read the newsletter
Hanging with Stang

COT: Prayers for friends & family

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Sandman WOD

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WARMUP: SSH, Windmills, MNC
THE THANG:
5 Sets of 7 Reps
With Ruck and Sandbag in hand
Power Clean, Front Squat, Push Jerk to Back Rack, Back Squat, Push Jerk to a front rack to Ground
5 sets of 7 reps

6 Rounds with Ruck on:
10 Sandbag Thrusters – Sandbag Overhead carry 100 meters – 20 Sandbag Bent Over Rows – Bearhug sandbag carry 100 meters
Rinse & Repeat x6
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Shield Lock Q

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WARMUP: SSH, Merks, Squats, Imperial Walker, Hill Billy Walker, Plank Jax
THE THANG: Four Corners with 2 exercises at each w a stop in the middle for some BombJax.
Destiny took over and knocked out some bench exercises w Derkins, Dips, Merkins, and a round of Peter Parker, Parker Peter and shoulder taps. Bass grabbed the Q stick for 2 rounds that included some SSH, Seal Jax, Overhead claps, and nightclubs. OH and the mumble chatter that erupted with the run up to the “top of the hill” and back. Round 2 offered up Squats, Jump Squats, and Calf raises before another run up the “hill”.
Solid leadership by Bass-oh-matic!
Rebel closed out the session with ramping up core exercises- sprints- and a lovely round of Mary ( which is always a crowd pleaser when you exceed the 10 count….

MARY: ugh!!!
ANNOUNCEMENTS: Doty run, Litter pick up this Saturday May 13th, canoli run, blood drive and read the news letter. Sawdust reminded the group of the 2 mile run that happens each month.
COT: Bass closed us out.

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Burpee-fest with running.

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WARMUP: poorly cadences SSH, windmills, cherry pickers, Moraccan’s.
THE THANG: The Daniel

A native of Canton, Ohio, Sergeant First Class Daniel B. Crabtree died on 8 June 2006 in Al Kut, Iraq, while supporting Operation IRAQI FREEDOM.
Crabtree joined the U.S. Army Reserve in 1992 and the Ohio Army National Guard in 1993. He served as an Administrative Specialist and a Military Policeman prior to completing the Special Forces Qualification Course in 2004.
SFC Crabtree was assigned as a Weapons Sergeant in the Ohio Army National Guard, Company B, 2nd Battalion, 19th Special Forces Group, Columbus, Ohio, when he died of injuries sustained from an improvised explosive device that detonated near his vehicle during combat operations.

50 burpees
400 meter run
Thruster, 21 reps
800 meter run
Thruster 21 reps for @harrycarry and @darkhelemt. Audible to Chest press 40 count for the rest of us just trying to keep up.
400 meter run
50 burpees

With about 10 minutes left 2 rounds of The Seven was attempted.

The Seven
Seven rounds for time of:
7 Handstand push-ups
Squats 7 reps
7 Knees to elbows
Bobby Hurleys 7 reps
7 Burpees
7 Toes to Bar
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

MARY: Done in between the 2 Hero workouts by those who finished early.
ANNOUNCEMENTS: Blood Drive this week. Signs up now before 3D blankets Slack with it.
COT: Prayer were answered, Prays were asked for. Be a good Sheppard of Gods work and support each other.

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Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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AMRAP for Autism WOD (ruck version)

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WARMUP: Moroccan night clubs, windmills, low slow squats
THE THANG:
Using the ruck:
10 over head presses
10 high pulls
10 curls
10 bend over rows
10 squats
4 man makers
54 yard over head carry
400 meter ruck

Rinse and repeat… we were able to do 4 rounds and had just enough time for Mary
MARY: broga led by @CrabCakes

Welcome FNG Puzzle Piece 🧩 (John Little HN)

ANNOUNCEMENTS: convergence
COT: prayers for healing and recovery for family members and friends.

Tinsel, out!

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The Murph

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PAX,

Start preparing for the annual MURPH Challenge on May 29th.

Why :  LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

The Workout:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

This year, we will have three options for the Murph after our regularly scheduled workouts.

Option #1:

Location: Nations Fort High School

Start Time:  0645

Option #2:

Location: The Print Shop

Start Time:  0800

Murph Flyer #1

** Registration is required for this event:  Link

select “The Print Shop by Amor Artis” as their gym affiliate.

Option #3:

Do Option #1 and #2

 

 

 

 

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No one reads these…

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WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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