Roots

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Swampy Soup conditions were no match for 17 men to do the harder thing by launching from startex and heading into the #gloom. And when I say #gloom, I mean original AO, full grass, dirty, immersion. *just want to add that it makes me so happy to see Bojangles out with us again. pretty close to an OG and a strong leader. 2.0 Jackalope falling right in and establishing his own path too. Very cool. Cousin Eddie Accelerating, Bobber has the gift of gab, and Grout is a silent killer.
WARMUP: Full COP with SSH, IW, Merkins, Windmills, overhead claps.
THE THANG:
1. head to hill for Jacobs ladder (7) with Donkey Kicks and Bombjacks
2. Playground- Partner up for lap around playground while partner does pull ups till return. Flapjack. Rinse/Repeat
3. Partner Derkins/Dip. P1 hold plank, P2 does exercise on back of P1. 10 reps. flapjack; Rinse/Repeat
4. Pike Place Muscle ups and wall sits. Extra credit for IJ, Bandcamp and Funhouse for heading after the #monster
MARY: LBC, Rosalita, Hello Dolly, American Hammers, V- Up
ANNOUNCEMENTS: Stuff the bus, 10 year coming up
COT: Praise for Kermit’s new job. Bonsai’s leadership, and a few prayers for YHC Rhinoplasty

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Up & Down The River

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WARMUP: mosey with some ab work
THE THANG: up and down the HT aisles, 5 reps of merkins, then groiners, then CDDs, then flutters
MARY: accumulating clock merkins and accumulating clock squats
ANNOUNCEMENTS: CSPAN outtro prayers and praises for our families
COT: to Skyq be the glory!

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The Texas Two Step and GI Issues Says It All

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MoseyCircle Up:15 IW, 15 Peter Parker’s, 15 Parker Peters, 10 Merkins, 15 Cherry Pickers.Mosey to front of shopping center:Bear Crawl, Crab Walk and Lunge Walk between light post then jog around building.At light posts: 40 Squats, 20 Merkins, 30 Hello Dollies, 20 CDD, 30 Apollo Ohno, 40 LBC and 5 Burpees.Rinse and Repeat x3Peoples Chair with each person doing a burpee, balls to the wall and peoples chair with each person doing a bomb jack.3 minutes of Mary: X/O, box cutters, LBC, etc

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Flash WOD

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WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

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Trucker’s worst nightmare

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WARMUP: poppins led off with 20 SSH, 10 WM, 10 Merkins (IC) then some honeymooners and downward dig

THE First THANG:
3 laps around the AO with 5 pain stations each lap (1st time through do exercise 1, 2nd time through do exercise 2, 3rd time through do both exercises)

station 1)
exercise 1: 5 burpees
exercise 2: 10 star sits

station 2)
exercise 1: 5 bomb jacks
exercise 2: 15 monkey humpers

station 3)
exercise 1: 5 jump squats
exercise 2: 20 merkins

station 4)
exercise 1: 5 jump lunges
exercise 2: 25 LBCs

station 5)
exercise 1: 5 knees Tar Jar
exercise 2: 30 plank jacks

THE Second THANG:

un-BEAR-AB-le Ladder

cones at 10, 20, 30, 40, and 50 yards

bear crawl to first cone, do 10 American Hammers, crawl bear back to start

bear crawl to first cone, do 10 AH, bear crawl to second cone, do 20 shoulder taps, crawl back to start

you get idea… 30 yard mark was 30 flutters, 40 yard was 40 LBCs, 50 yard was 50 plank jacks

THE Last THANGs:
mosey to pullup bars – each PAX does 5 pullups calling up – other PAX perform merkins on the up call

Mosey to big hill and do Indian Run up and down hill while 1 PAX drops and does 2 burpees and sprints to catch line of runners.

MARY: no time

ANNOUNCEMENTS: Bethel Men’s Shelter Creole – first Thursday of August

COT: be there

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SL SB WOD & SB RUCK

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THE THANG: 20 Min AMRAP SANDOOM

10 reps each, repeat

SB Cleans
SB Good Mornings
SB Back Squats
SB OH Press

Finish and then Ruck Kingsley loop 2x trading off 60lb SB

Discussion on a book to read as a SL took place on the ruck.

COT: It’s COT. Duh.

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Not Bunny Hopping Any More

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WARMUP: run 1 lap around the perimeter of the parking lot. Circle up, Moroccan nightclubs, low slow squats, windmills.

THE THANG: Due to Quack Attack’s car, we had to start at the dark red lightning bolt. (See attached high tech AO recreation software) First call was to bunny hop suicides. After traveling to the first light, that was an extremely dumb idea. Modified to lunges. We would stop at each light pole, marked by the yellow circles. We would do 10 swings at each light, drop the bell and run back to the red lightning bolt, traveling in the direction of the blue arrow for the first. 10 merkins at the starting point and run to our bells. 10 merkins before advancing our bells via lunge walks now. 10 swings and run back to the start. 10 merkins at the start and run to the bell for 10 more merkins before lunge walking to the other side of the parking lot.

Next we gathered at the red hexagon. We would send 1 person to run the direction of the pink arrow to the other end of the parking lot and back. They were the timer.
The exercises we did:
Curls
Z – Press (with discussion about how it doesn’t look like a Z)
Chest Press
Calf raises
Swings
Squats
(In no particular order)

Next we gather at the location of the green arrow and did a similar suicide iteration at the first. This time we did overhead carry and squats. Merkins at the green arrow and again before advancing the bell with the overhead carry.

Did a couple moseys to the far end of the parking lot. Some people were chatting so called some burpees to grab the attention again.

Next we did some more calf raises to get these Pax ready for the Clave Boss!

Did another mosey and then some dynamic cool down, including toy soldiers, regular mosey and karaoke.

MARY: Airborne Hip thing and 1 last mosey
ANNOUNCEMENTS: 10 year, Christmas party, BBQ CSAUP, Final Countdown
COT: Stays in COT.

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Two for the show

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WARMUP: quick mosey to back of Ranch, we did ssh, Windmills, Potato pickers, Al Gore, MNC, merkins, and Peter Parkers
THE THANG: cone ladder workout with: burpees (6), alternating plank holds (20), LBC (20), Merkins (10), star sits (8), jumping lunges (20), Russian Twists (20), dips(10) and CDD (10). Inbetween each round you ran a lap. We made it 8 laps then finished out the reps and did a final lap 👊🏽
MARY:
ANNOUNCEMENTS:
COT:

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Loose feet on the street

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WARMUP: Moseyed a lap around the scratchy lot, theSSH, Windmills, Cherry Pickers
THE THANG: to the bottom of the hill. 3 rounds up with exercises at the top and upon return. To the COG big lot (no chalk was used) for a starfish select a card 2.5 rounds.
MARY: having so much fun lost track of time so we didn’t see Mary.
ANNOUNCEMENTS: Yep. Cool Shirts and stuff
COT: patients and patience, family illnesses, celebrate the JOYs that are in your life every day.

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