WARMUP:
– SSH / WM / IW
THE THANG:
– modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer.
– Jack Webb with ruck: 1/4: merkins+OH claps
MARY:
– man-makers in cadence
ANNOUNCEMENTS:
– read your newsletter
– sign-up for our upcoming and cool CSAUP’s!
COT:
– pray for UHaul and his family
WARMUP:
mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps
THE THANG:
grab bags and head to grass fields
Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 bearhug squats, 10 bentover rows
Bearhug walk to across field and back
Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 over shoulder tosses, 10 deadlifts
Suitcase carry across field and back
Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 front rack reverse lunges, 10 overhead push presses
Front rack carry across field and back
Run ~1/4 mile (inside perimeter of fenced field)
Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC squats at each corner
Rifle carry across field
Bag work:
10 flutter press, 10 curls
Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC push presses at each corner
Bear crawl pull through across field
MARY: 6 dudes 3 bags – rotate around circle tossing Bag over head (like 2 girls 1 cup but different)
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: brief
THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more.
ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a Pearls on a String for my next Kitchen Sink Weinke
Only 2.5/5 ⭐️ for this one today
But much like heroin Pollo Hermano will not get addicted to running
WARMUP: Jog a lap then normal mix of SSHs, Walker’s, windmills, and merkins.
THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of columns and back.
10 manmakers, 15 flutters w/press, 20 mtn climbers. Front rack carry out and back.
10 over the shoulders, 15 curls, 20 lunges w/bag. Back rack carry out and back.
Repeat C&P, BO rows, merkins set then left hand only carry out and back.
Repeat manmaker, flutters, and mtn climbers set than right hand carry out and back.
Repeat over shoulder, curl, lunges set then bear hug carry out and back.
Jump over bag side to side 20 times, bear crawl out 10 yards, crawl bear back to bag. Repeat 20 jumps and crawls again.
Head back to cars for a few Mary exercises including some Simbas. Great work today. It didnt take long to warm up. Thx <@U088CUMTQ05> for opportunity!
WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10
THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.
Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg
Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.
2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front
MARY:
– 4 minutes a various ab exercises
Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.
WARMUP: the usual plus Casbah #2s
THE THANG: multiple MOT WITH MULTIPLE COUPONS
MARY: She came
ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am
COT: Prayers for family and friends and neighbors.
Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.
THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell
Move further around the school
5 clean and press with bag
Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell
Head toward COT
Run a lap slick
MARY: 45 burpees
ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31
COT: :white_check_mark:
WARMUP: 25 SSH / 15 Windmills / 15 Cherry Pickers / Broga
THE THANG: AMRAP 30min
Squat thruster X10
Weighted Merkin X10
Lunge X10 each
Flutter kick 4ct X10
Ruck 1 lap 400m
Repeat
Tabata 20 s on 10 s rest
Mountain climbers
Weighed merkins
Burpee w/ jump over sandbag
Plank pull through
Lunges
MARY: missing
ANNOUNCEMENTS: bethel, break the dam, new fort map.
COT: family
WARMUP: couple exercises to loosen up
THE THANG:
Ruck 3mi through Tega Cay power line hill and back with squats curls merkins built in
MARY:
ANNOUNCEMENTS: Christmas Eve convergence
COT:
Moved over behind school to the playground and basketball courts
WARMUP:
SSH
Hillbilly walkers
Low slow squats
Broga
Shoulder taps
Mountain climbers
Arm circles
THE THANG:
12 days of Christmas
Just like the song, perform the first exercise and then jog down and back. Then perform exercise 1 and 2, then jog down and back all the way up to 12. Reps is the day for that exercise.
Clean (day 1)
Squats (2)
Rows (3)
Burpees (4)
Lunges each leg (5)
Merkins (6)
Simba (7)
OH press (8)
Dead lifts (9)
Calf raises (10)
American hammer (11)
12 day – cut short due to time so we got back to COT for 5 man makers
MARY:
ANNOUNCEMENTS:
COT: