WARMUP: Brief warmup
THE THANG: Board of Fortune
MARY: Official Signing of the Board
ANNOUNCEMENTS: Cannoli Run, Gladiator Games, Murph are all coming up
COT: Prayers as the end of school year approaches.
WARMUP:
– mosey back to hill
– SSH / WM / IW
THE THANG:
– roller coaster = modified suicides. Base cone and 5 additional cones spaced out up the hill. Add 10 reps at each cone, starting with 10 at first cone, finish with 50 reps at last cone. Exercises: squats, mountain climber, plank jack, LBC. 5 min time running in background, every 5 min there is a 1 min rest in which PAX have to complete 10 burpees, resume with suicides once 1 min has passed.
MARY:
– airborne hip exercise and mosey back to COT
ANNOUNCEMENTS:
– read newsletter
COT:
– was held with Tomahawk PAX.
The buckets made a return to another AO since we last saw them at Slowburn.
With a warmup with our friends from Tomahawk we then took off to near the band practice area where we ran all over drawing exercise assignments from three distantly placed buckets o pain.
As the Q, I believe I was the loudest complainer of the morning and I made the whole thing up. Sad. (Looked good on paper.)
Prayers for Luka and DT.
Football yarmarkers.
10 Yard Line – 10 Burpees
20 Yard Line – 20 Bombjacks
30 Yard Line – 30 Flutters
40 Yard Line – 40 Squats
50 Yard Line – 50 LBCs
Mode of transportation was running 🏃♂️.
We did 110 Burpees, 120 Bombjacks, 160 Flutters, 200 Squats, and 100 LBCs.
WARMUP: Mosey with some SSH, Merkins, squats, etc
THE THANG: Accumulator! Parking lot burpee accumulator…Burp bear crawl, burps+1, then lunge walk, burp +2, bear crawl, you get the jist. End up on other side of parking lot, 10 Muscle ups on the brick wall. Mosey to front of school, 15 derkins and 25 dips. Mosey down a bit to the columns. Squat Accumulator. Each column squat and add one. 14 columns = lots of squats. Mosey to hill. Run to cone 2 merkins, back to start 1 burpee, 1st cone 2 merkins, 2nd cone 4 merkins, back down to 1st cone, 2 merkins, to start add a burpee. There were five cones = Lots of Merkins
MARY:
ANNOUNCEMENTS: AKA Day 10 is Sole to Sole. 0500 start with Airborne on the Q.
COT: Yes we had one.
WARMUP: Mosey, karaoke left, karaoke right, toy soldiers, side straddle hops, imperial walkers, sumo squats
THE THANG:
9’s up and down the “bleachers” walls
Derkins and bomb jacks
3 rounds of S turns
Runner runs while other two do exercise
* LBCs
* Plank Jacks
* calf Raises
Mosey to front of school for Plank Walk
*3 x 5 paces to right with 5 Merkins ever 5 paces
Back to left
Mosey to stadium entrance
Run to light pole to squat
5 light poles to top of hill accumulation of squats
Run to COT
MARY:
She a sweetheart
ANNOUNCEMENTS:
Take your vitamins and say your prayers
COT:
Bird cage just heard about Ville2ville and in interested
WARMUP:
SSH
Low slow squat
Moroccan Night Clubs
Merkins
THE THANG:
Mosey to Coupons
1 burpee at each light pole
Mosey to pullup bars
1 manmaker at each light pole
1 minute static holds x 2
Dead Hang
Plank on Hands
Plank on elbows
Ass2grass with coupon
Mini murph with coupon (Murphs are done with weight)
5 pullups
10 derkins
15 squats with coupon
21-15-9
Sumo deadlifts
Overhead press
Swings
Curls
Return coupons to their home
1 manmaker at each lightpole
Return to COT
1 burpee at each light pole
MARY:
ANNOUNCEMENTS:
4/20 Partake WOD coming soon
COT:
Well, temperature drops a few degrees and only a few Pax show up for the battle of bells vs bootcamp. A bit of bad timing since another Q vs Q battle was happening down the street between The Fort and The Rock.
We kicked it off with a warm-up by YHC. SSHs, Imperial Walkers, Windmills, Plank Stretches.
Atlas had the first 20 minutes with cones spread out in the parking lot. Exercises (15 reps each) at each cone, back to the middle of the parking lot for 5 burpees. Lots of Kettlebell exercises and burpees. He gave credit to Jekyll for idea.
YHC had the second half. We stayed in the same general area so we could listen to Atlas’ music selection.
Round 1: Bear crawl with merkins at every odd parking space. Sideways crawl around the parking lot island
Round 2: Lunge walk with squats at every odd parking space. Sideways crawl around the parking lot island opposite direct.
Round 3: Crabwalk with LBCs at every odd parking space. Toe taps on curb
Round 4: Inch worm merkins
Round 5 Burpee broad jumps
Back to COT. Great job by everyone. Lots of mumble chatter. As Cohiba mentioned in the video “We are all winners”