Jack Webb – 1 – 10 Merkin & 4 – 40 Squat Thrusters with Ruck. Mode of transportation was stairs. How many stairs do you say? All of them.
WARMUP: Brief due to Rain 🌧️
THE THANG: The ‘Board of Fortune’
MARY: Signing of the Board of Fortune
ANNOUNCEMENTS: Cannoli Run
COT: Prayers for Luka
WARMUP: start moving before the rain
THE THANG: 29 back squats with rucks and sandbags, 400 meter ruck
Repeat 7 times
By the time we started the first 400 meter ruck and monsoon hit us and we could see rivers running by our side on the hill.
We finished strong right before 6am
MARY: one last 400 meter ruck
ANNOUNCEMENTS: amrap for autism is happening at Chupacabra next Friday feo this that missed it on 4/22
COT: prayers for healing and love
Tinsel, out
WARMUP: Bandcamp took the warmup as YHC wrote in chalk in parking spaces. Shieldlocks do this for each other.
THE THANG: 5 min buy in. Carry a weight (ruck, kb, ruck plate) from the parking lot and up the hill over your head. Get to the top, 10 burpees, back down the hill with your toy over your head.
One we returned to parking lot, parking spaces were marked with 2 exercises and had weight in each space at varying sizes. Instructions were, do one exercise in the space and run to the top of the hill where you’d do another exercise written down starting at the top. Finish that 1 exercise and go back to the bottom spaces and grab a new space and perform exercise, then back up the hill for the 2nd exercise on the paper…and down and up, down and up.
Exercises in the spaces:
– 45 lbs (or 50+): 1. 30 shrugs 2. 100 calf raises
– 40 lb sandbag: 1. 20 man makers 2. 25 shoulder presses
– 35 lb: 1. 40 swings 2. 30 curls
– 30 lb: 1. 40 squats 2. 30 lunges
– 25 lb: 1. 25 tri extension 2. 30 rows
– 30 lb ruck: 1. 25 merkins 2. 30 chest press
Top of hill:
1. 10 burpees
2. 15 diamonds
3. 20 hand release
4. 25 wide arm
5. 30 merkins
6. 35 Rangers
7. 40 CDD
8. 45 plank jacks (this is as far as we got)
Some of us, BC, wore a weight vest because that’s what we do.
MARY: 1 min of American hammers
ANNOUNCEMENTS: cannoli
COT: luka and Vuvu, specter’s recent move
WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.
WARMUP: Mosey to Windward Dr. circle.
20 – SSH, 15 – Goofballs, 15 – Hillbilly Walkers, 15 – Windmills
THE THANG:
#1 Dora
100 – Hand Release Merkins
200 – Dips
300 – American Hammers
– partner ran around the circle
#2 – 4 corners of fun topped off with a burpees
10 rounds – each round counting down by 2 reps
Round #1 – run to center and do burpee following each exercise
20 – Flutters, 20 – Mountain Climbers, 20 – Squats, 20 – Merkins
Round #2 – run to center and do burpee following each exercise
18 – Flutters, 18 – Mountain Climbers, 18 – Squats,18 – Merkins
Round #3 – run to center and do burpee following each exercise
16 – Flutters, 16 – Mountain Climbers, 16 – Squats, 16 – Merkins
……….. continued to count down reps by 2
After all 10 rounds we ran 1/3 mile around the park
MARY: none
ANNOUNCEMENTS: read your news letter
COT:
WARMUP:
Warmup Type Reps
Front Straddle Hops to Seal Jack Cadence 5
WalkOutPlankMerkin Single 5
ChickenWinSideStrdlHop Cadence 5
DownDog to Honeymooner OYO 5
THE THANG: Traditional body builder focused workout with the goal of complete muscle exhaustion to precipitate growth. The heaviest weight was used possible with a maximum of 5 reps with perfect form. Each target muscle flight started with a pre-fatigue movement without weight focusing on squeezing the muscle followed by a movement breakdown of lower target, upper target, full range motion. Then three, five second negative sets followed by a 15 second isometric or power hold to blow out the muscle. Each flight concluded with a plyometric exercise accompanied by a targeted muscle exercise again. The Weinke floated away several times!!
Biceps Legs Chest Core Triceps Back Shoulders
Curl R SumoSq R Pullover R Plank R OH Press R GoodMrng R UpRow R
PF – NoWt 10 PF – NoWt 10 PF – NoWt 10 SP L/R 10sec PF – NoWt 10 PF – NoWt 10 PF – NoWt 10
Lower 5 Lower 5 Lower 5 SphxToeTap 10r Lower 5 Lower 5 Lower 5
Upper 5 Upper 5 Upper 5 SP L/R Cr 5r Upper 5 Upper 5 Upper 5
Full 5 Full 5 Full 5 Inchworm 5 Full 5 Full 5 Full 5
Negative 3/5s Negative 3/5s Negative 3/5s BoatDec 3/5s Negative 3/5s Negative 3/5s Negative 3/5s
Force 15 secs Force 15secs Force 15secs SP/LR wBell 15s Force 15secs Force 15secs Force 15secs
Plyo RunHold 15secs SumJackHld 15secs SealJacks 15secs BBallShooter 3es FrtStrJackHold 15secs PlankBtKick 15secs AroundW 3es
Palm Up Bell2chest NoBell BellOverhead BellDown OnTipToes
DiamdHold Jump
MARY:
ANNOUNCEMENTS: Cannoli Run, AKA.
COT: Prayers for VUVU’s son and Cakebosses Brother, along with additional thoughts for parents, children, and school administrators as the school year comes to a close. AYE!
Raining since Wednesday but looked like forecast might improve by 0515. Weatherman wrong again. only intermittent showers but no way to stay dry this morning – everyone got soaked but wouldn’t have wanted it any other way on this morning. I failed and should have got contact info for lighthouse to get him on our slack (lives near Waxhaw).
WARMUP: Mosey around HT parking lot and circle up for IC exercises – goofballs, IWs, WMs, Cherry Pickers, low slow squats, plank/broga, Mtn Climbers
THE THANG:
Pyramid of Pain – increasing reps/reduce exercises as you go up the pyramid
25 reps each – (soggy) ball slams, upright rows, diamonds, imperial squat walkers, CDDs
run 5 laps around one row of parking spots
SSH for the 6
30 reps each – bent over rows (each arm), lunges (each leg), burpees, merkins
run 4 laps around one row of parking spots
SSH for the 6
35 reps each – curls, wide arm merkins, bomb jacks
run 3 laps around one row of parking spots
SSH for the 6
40 reps each – jump squats, overhead claps
run 2 laps around one row of parking spots
SSH for the 6
50 reps calf raises
run back to CoT
total of about 1.75 miles running
MARY: no time
ANNOUNCEMENTS:
colloseum- whetstone/blade led workouts first tuesday of each month, shieldlock led workouts second Tuesday of each month
read newsletter
COT: yup
missed you today slapshot- you would have crushed this workout. Thanks for the opportunity.
WARMUP:
Goofballs
Windmill
Low slow squat
moroccan night club
Dead hang – 1 minute x 2
It was at this point the rain started coming down mightily. Turns out men are waterproof.
THE THANG:
11s
Pullups
CDDs at bottom of hill
The rain was absolutely relentless. But these men were tougher than the rain
10 toes to bar
29 squats in honor of Travis Manion
Now that the rain let up, yog to the overhang for some fake broga
Couch stretch
Lizard stretch
Touch your toes
Pigeon stretch
Lat stretch
Chesticle stretch
MARY: stretchin’
ANNOUNCEMENTS:
Men’s shelter – May the 4th be with you
The Print Shop is hosting a memorial day Murph at 8am on Memorial Day
COT:
Lift up prayers for Luka