So when no one shows for your Q do you throw a pity party and go home or do some work on your ow ?
WARMUP: wrist rotations looking at my watch and checking my phone if I missed anything like everyone posted at MinnowPond
THE THANG: 35 min ruck around downtown. 10 min of Mary and hip flexors
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Some of the usual
THE THANG:
Mosey to gate building
People’s chair
5 merkin wave
Mosey to band tower for some circle time
Mosey back to stadium entrance for more merkins
Short mosey to find KB
Offset merkins pass down and back
Mosey to flag area and find pain randomizer
MARY:
Mosey/suicide to 9 lines between islands
ANNOUNCEMENTS:
COT:
WARMUP: Spinner – SSH IC, Moroccan Night club, some other stuff
THE THANG: mosey to the rock pile
Curls
Overhead presses
Some other stuff
Replace the rocks
Mosey next to the field for some Dora
Mosey to the front of bleachers. Find a KB.
Debut offset merkins pass the bell on the left hand side
Mosey to entrance shack
Die of pain and dips
Mosey to COT
MARY:
ANNOUNCEMENTS: READ THE NEWSLETTER
COT:
WARMUP: 0500 Warmup with SSH, Merkins, Mtn Climbers, Peter Parkers and SSH (Cadence? Sometimes?)
THE THANG: Really just a large amount of stupid. AMRAP 2 Minutes of Merkins, Big Boy Situps and Burpees each. 100 Yard Bear Crawl Dash, Timed 1 Mile, Timed BTTW, Time 6 inch Hold (not that six inches) and Burpee Chase (0.33 mile with 4 stations requiring 5 burpees each). Here is how things shook out (hope this works):
PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Zima 48 30 10 Clipboard Q Some 0:21 Meh Nope!
Spud 128 40 23 Modify 8:38 1:20 1:06 4:30
38 Special 37 45 16 2:07 11:17 No Thanks 0:02 5:09
Trucker 89 80 15 2:23 10:32 0:16 0:47 4:58
Bonsai 68 71 21 1:12 8:28 1:00 1:10 3:52
Minuteman 41 37 25 2:06 7:45 0:30 1:00 4:11
Fishstix 75 62 25 1:38 7:30 0:39 0:40 3:40
Juliet 44 55 31 0:32 7:16 1:11 0:39 3:34
Flounder 135 79 33 2:32 10:00 1:15 0:30 7:00+
Shady 60 66 24 1:34 Not Legible 1:04 0:48 4:20
Band Camp 86 52 27 0:30 8:07 1:04 1:16 4:09
MARY: Nope
ANNOUNCEMENTS: 10 Year Kickoff, Final Countdown CSAUP, Read Your Newsletter
COT: Prayers for Shower Curtain, Cable Guy and 2.0s starting school
Honored to lead and glad y’all still remember me. Ha!
-Zima Out
WARMUP:
SSH x 20
Merkins x 10
Peter Parker x 10
All IC
THE THANG:
Part 1
Using the field in 10 yard increments
Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run back to the end zone.
Run to 20 yard line, 2 burpees with 4 merkins each time you go down (8 total merkins). Run back to end zone.
30 yd, 3 burpee 12 merkins. Run back.
Continue until the other end zone is reached which would be 10 burpees and 40 merkins.
Part 2
Similar to above,
Instead, nur to 10yd and do 4 squats. Run bank to end zone
Nur to 20yd line, 8 squats, run back to start.
Continue until finished.
MARY:
11’s – Mountain climbers to dying cockroach.
ANNOUNCEMENTS: check the newsletter. 10 year started today. Post as often as you can.
WARMUP: some stuff
THE THANG: Tomahawk Test
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
15x
SSH
Cherry Pickers
Windmills
Moroccan Night Clubs
Imperial Walkers
Peter Parker’s
THE THANG:
Mosey to spot: shuffle L/R, karaoke L/R, Toy Soliders, Nur, Bear Crawl
11s
Start 10s
Burpees
V-Ups
End 1
Jump Squats
American Hammers
ANNOUNCEMENTS: newsletter
COT: Slow Jams had good family time on vacay. Shower Curtain is back home but still needs support. How can we cook meals, or stop
By to encourage.
I am struggling with my youngest. Our personalities are very similar and when two people who are “right” start arguing, it does not end well. On top of reading many books, I am realizing I cannot pray enough here. I ended with the Serenity Prayer.
“God, Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Amen and God Bless.
WARMUP: Mosey towards athletic entrance hill
SSH, IW, WM, Mtn Climbers, MNC all in cadence
THE THANG:
Part 1:
Progressive light pole work with CDDs, Plank Jacks, Air Squats
pole 1: 5reps each exercise, pole 2: 10reps each exercise, etc. finished at pole 5 with 25reps each exercise
Break:
After last pole, took brief pause to talk 5 core principles of F3
Mosey back to school overhang to find dry land
Part 2:
Lazy Dora 1, 2, 3
partner up-
partner 1 performs 10 merkins while partner 2 planks, switch and repeat to 100 total merkins
partner 1 performs 20 monkey humpers while partner 2 wall sits, switch and repeat to 200 total monkey humpers
partner 1 performs 30 LBCs while partner 2 holds laying 6in leg raise, switch and repeat to 300 total LBCs
MARY: Flutters, AHs, Hello Dolly to finish off
ANNOUNCEMENTS: welcome FNG Mack Daddy
10 yr anniversary stuff kicks off tomorrow for PAINtheon Games 0500
COT: Be There.
Miss you Shower Curtain. Keep getting better brother – See you soon
WARMUP: Peabody did some stuff
THE THANG: Peabody did some stuff. UHaul did some stuff. Tesh did some stuff
ANNOUNCEMENTS: “Let’s go to Starbucks at Baxter.”
We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up.
Mosey to fire station
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC
Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and then back down the waterfall.
Mosey to bottom of Tara Tea and partner up.
DORA
NUR uphill and run back while partner completes
50 – merkins
100- overhead claps
150 – LBCs
200 – flutters
Back to the baseball field for some core, legs and upper body webs:
CORE
Captain Thor, 1 big boy sit-up – 4 American hammers, run 10 yards; 2 BBSU – 8 AH, run 10 yards; 3 BBSU – 12 AH, run 10 yards… repeat until completion of 10 BBSU – 40 AH
Total: 55 BBSU and 220 AH
Take a lap around the field.
LEGS
1 squat – 4 calf raises, run 20 yards; 2 squats – 8 calf raises, run 20 yards; 3 squats – 12 calf raises, run 20 yards… repeat until completion of 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises
Take a lap around the field.
UPPER BODY
Lots of mumble chatter while explaining this one, no running in between series this time
1 merkin – 4 shoulder taps; 2 merkins – 8 shoulder taps; 3 merkins – 12 ST; took a brake after 5-20, then another brake after 7-28 and YHC had already lost count and whining came into the game so as a crowd pleaser we repeated 7-28… finished up with 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps
We had a couple of minutes to go back to COT with smoked shoulders and Badlands thought it was a good idea to keep doing merkins, add 10 IC to the count. 9 for YHC, apparently my watch was out of whack and alerted me it was 0730.
Great work by everyone.
Announcements:
9/11 WOD at NaFo on 9/5 starting at 0600, bring sandbags and rucks.
10 year anniversary festivities start officially on Wednesday with someone named Zima at the PAINtheon games.
Final countdown happening on 9/10
Prayers and praises were lifted.
Tinsel and Kermit out…