3s Company

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WARMUP: SSH, Windmill, Low slow squat, slow merkins, moroccan nightclubs
THE THANG: Rosie –
20 Merkins, 20 Wide arm merkins, 20 CDD – 40 SSH
25 squats, 20 Jump squats, 20 Apollo Onos – Lunges
30 LBCs, 20 BBS, 20 Flutters – Bear crawls,
10 Burpees, 20 Mtn Climbers , 20 plank jacks – SSH
Repeat
Tesh – Run to station , 10 jump split squats, 20 swing crunches, run to station, 10 jump squats, 20 peter parker’s, run, repeat stations,
Wall Sits and Balls to walls, rotating
MARY:
ANNOUNCEMENTS:
COT:

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No rain, just The Thunder

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Chest/shoulders workout:
– Merkins
– Seal jacks
– HR merks
– Moroccan night clubs
– Derkins
– Overhead claps
– Incline merkins
– Donkey kicks
Back: 5 sets of 5 pull-ups
Cardio
– 20 LBCs IC / hill run
– 15 Bomb jacks / hill run
– 10 Merkins / hill run
– 5 Burpees IC / hill run
– 10 CDD’s / hill run
– 15 Bobby Hurley s / hill run
– 20 Big boys IC / hill run
Back: Max count pull up bar hang

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A slice from Rosie

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WARMUP: SSH, Windmill, Moroccan Nightclubs, Low slow squat, slow merkins, mosey
THE THANG: AMRAP 20 Mins –
10 Merkins, 15 Squats, 20 Mtn Climbers, 10 lunges, Run 50m
8 minutes, Plank Jacks, BBS, CDD, start at 6 reps, add two after each round
Broga
MARY:
ANNOUNCEMENTS: Golf, Bethel, HIM camp
COT: Help men find purpose

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FYF: The Red Rocket Chronicles

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9 (or maybe 10 and I can’t remember who the 10th was) found a safe space while <@U012K8DDK7V>‘s dog microaggressed a bunch of them with his red Rocket at Currahee…
– Ruby Slippers flew in 10 minutes early to be 5 minutes late
– Falcon Crest was hoodwinked early in his rucking career by Mainframe into buying a 45# plate, which is something he is sure he’ll eventually be grateful for
– 3D’s GTE prep continues, but he doesn’t mind if it doesn’t include any more Crawl Bears
– Italian Job only sang 3 90’s hits, which is indicative of how tired he must be from his weekend in Wichita
– For a hearing doctor, Decibel claimed a lot of “unable to hear” for his lack of compliance with instructions
– fishstix taught us his award winning atomic wedgie techniques to be employed at a later time. Probably when you aren’t looking.

WARMUP: OMS (old man stretches)

THE THANG:
Evolution 1 = 1-mile time hack – 14 minutes to complete
– Starting at corner of school, around big loop clockwise, turn left to go behind the school. Take the outside lane in the small lot, then take a left around the big loop and continue to the flags at entrance of school

Evolution 2 = Furman University (FU): founded in 1826 (14 minutes)
– 18 man-makers – buy in
– 26 curls
– 26 merkins
– 26 OHP
– 26 bent over rows
REPEAT if time (minus the man-makers — we forgot the deadlifts)

Evolution 3 = Abdomination
– Buy-in = bear crawl from crosswalk to crosswalk
– 40 2-count flutter with press
– 20 Simbas
– 10 double leg lifts

Evolution 4 = Hate loop time hack – 8 minutes
– Buy-in = crawl bear back to crosswalk 1
– ½ mile loop
– Big loop to small loop

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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No Barkley, No Peace

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Roughly, this is what was done:

Run to the back of the school.
Here’s the series… run to the 3rd light pole out back
– Grab a rock, here’s the sequence
– 15 curls, run two light poles, 15 flutters, run back
– 15 curls, 15 OHP, run, 15 flutters, back
– 15 curls, 15 OHP, 15 bent over row, run, 15 flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, run, flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, 15 tricep, run, flutter, run

Back to the front for more light poles
– Partner up
– Alternate carrying your partner down, at each light pole, 10 derkins each
– On the way back, run, 10 hand slap merkins at each pole
Head back to COT

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Bad ideas proliferated

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WARMUP: yes
THE THANG: stupid:

Barbarian Clean and Press 5 reps for 8 rounds
Farmers Carry between rounds

50 Swings
40 Goblet Squats
30 Merkins
20 Jumps Squats
10 Man makers

2 Single Arm Swings
2 Snatch with a press
2 Single leg dead lift

1 cluster each side
(did it twice in the time remaining)

ANNOUNCEMENTS: lots read the newsletter
https://mailchi.mp/3f48993712a2/lorrorq9g6-13584487

COT: was held

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MOT Ladder O’ Pain

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WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible

ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here

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Who likes burpees?

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WARMUP: SSH, merkins, windmills, squats
THE THANG:
Grab a rock
1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend

Ascending ladder of:
SSH
Merkins
Squats
Big boys
Run to end of parking lot and back
Start with 10 of each, then 20, 30, etc
EMOM stop where you are and do 5 burpees. We made it through about 20 minutes

Back to the rocks for thrusters, carries and finished off with lunges and broad jumps
MARY:
ANNOUNCEMENTS: read newsletter
COT:

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IPC Week 3 – Chris Kyle WOD

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WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle
THE THANG: 40 min AMRAP – 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then EVERY 5 MINS, run 25 yards, complete 5 burpees, go back 25 yards to your Cindy and pick up wherever you left off on your last Cindy exercise [8 rounds of 5 min AMRAP]
MARY: return your Cindy
ANNOUNCEMENTS: Read your Newsletter.
COT: Convergence this coming Monday at NAFO.

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Improve VO2 max per Dr. Attia’s 4 by 4 recommendation

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WARMUP:
– Down Dog with Calf stretch’s
– Laying Pigeon L/R
– Stabilizers L/R

THE THANG:

Go all out on workout sets and push yourself into Zone 5

– 4 minutes of Clusters x 4 minutes sandbag loaded walk.

– 4 minutes of Loaded squats x 4 minutes sandbag loaded walk.

– 4 minutes of Man Makers x 4 minutes sandbag loaded walk.

– 4 minutes of over shoulder sandbag tosses x 4 minutes sandbag loaded walk.

– 4 minutes of Sandbag running x 4 minutes sandbag loaded walk.

MARY: NA
ANNOUNCEMENTS: Read your newsletters…
COT: It is what it is…. Prayers for those going through it right now.

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