Category: The Stockade

Gear WO at The Stockade

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WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then we went to work.

THE THANG: Set-up 13 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 35lb Dumbbell – Snatches
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 45lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions
13. 45lb Plate – Bent Over Rows

MARY: No thank you

ANNOUNCEMENTS: FAST 5K

COT: STK

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And then there were hills

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WARMUP: Intro and mosey to the church parking lot. Complete 15 reps of MNC, Micheal Phelps and arm circles. Then mosey to the day car parking lot for some None Discrpt Produce pickers, Hill Billy Walkers, Imperial Walkers and Wind milks. Then left to mosey down the hill to the entrance to the apartments.
THE THANG: Instead of a full Pendulum workout, we did 7’s on each hill. The first was to run up the hill and do 1 merkin and come back down for 6 bomb jacks. Rinse and repeat until complete. The I spoke about struggles lately and then started the 2nd hill. Run up to the fire department to do 1 burpee and run back down for 6 Squats. Rinse and repeat to complete the 7. Started walking back to COT and talked about JFK conspiracies.
MARY: American Hammers is all we got in!
ANNOUNCEMENTS: Had to leave to pick up kids!
COT:

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Gotta have Stones

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11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises.
Partnered up for some sidewalk shuffle, bear crawls, and lunges.
Dora with a boulder (Curls, Bent-over rows, overhead press) + alternate runs.
Lap around the parking with a twist. Partner 1 carried row above head, partner 2 ran to lightpole and back for switch out.
Finished strong with man makers w/ stone. started with 1 plus 1 with each painted line. Partner 1 – man makers, Partner 2 – ran to light post and back for switch out.
Back to COT – a stone’s throw away.

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4 Corners of Arms & Abs

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WARMUP: Obligitory SSH, Windmills and Imperial Walkers
THE THANG: 3 rounds of 4 corners. Mode of transport between each was decided on the fly. After a round, run a lap around the parking lot. 90 of AMRAP at each corner. Lots of Arms and Abs work this morning.
MARY: Not much time, so just a light A-frame stretch.
ANNOUNCEMENTS: Lot’s of things going on in March.
COT: Prayers for <@U686LEPLH> and his mom. Kids, travel & Bethel.

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10lbs of crap in a 5lb bag

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Route with a couple loops in stockbridge commons neighborhood

Escalator style workout with stops every .2 miles

Stop 1: 5 Burpees
Stop 2: + 10 Big Boy Sit-Ups
Stop 3: + 15 Squats
Stop 4: + 20 Carolina Dry Docks
Stop 5: + 25 Flutter Kicks (4-count)
Stop 6: + 30 Lunges (15 each leg)
Stop 7: + 35 Plank Shoulder Taps (single count)
Stop 8: + 40 American Hammers (4-count)
Stop 9: + 45 Overhead Claps
Stop 10: + 50 SSH (4-count)

Got close to 2.4 miles with warmup but ran out of time and never got to stops 9 or 10.

Just like we didnt get to everything in this workout – when you cram too much stuff into your life you will not have time for everything – get your priorities straight and focus on the important stuff (apparently that was burpees and big boys today)

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North to South, not East to West

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WARMUP: Mosey to the church for warmup – SSH, imperial walker, cherry pickers, hillbilly walkers, windmill, low slow squat, merkins, moroccan nightclub, plank, honeymooners, stretch calfs
THE THANG: Dora (aka flat dora aka diego) at picnic tables at the church – 100 dips, 100 stepups, 100 inclined merkins while partner runs around parking lot. Mosey back to HT parking lot and grab a rock. 25 curls and then ab workouts while holding up or pressing said rock – curls, flutters, curls, hello dolly, curls, 6 inches, OH press, curls. Mosey to HT wall – wall sits and bear crawl and then balls to the wall, mosey back to HT parking lot – lung walks, calf raises, karaoke, toy soilders, calf raises. Mosey back to flag for mary. A few burpees throughout as well.
MARY: American hammer, some frog crunch exercise, rosalita, heel touch, flutters, advanced version of hello dolly?
ANNOUNCEMENTS: Convergence and Jaeger coming up.
COT: Prayers and praises – ended in prayer.

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Under the wire…damn you end of the month

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WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4 mile, maybe. SSH, windmills, cherry pickers, low slow squat, merkins, runners stretch. Warmup over.
THE THANG: Ran to the back of the HT where the smelly things live. 10 merkins, 20 squats, 30 crunches. Ran to the other end of the HT, another 10, 20, 30. Ran all the way through the apartment complex and to the bottom of the hill, 10, 20, 30 (I think).

Bottom of the hill we assembled for 7s. Burpees at the bottom, squats at the fire station. Pick up the 6 when done.

Ran back through the apt complex, another 10, 20, 30. Then to the back of the HT where we partnered up. Partners ran in opposite directions and when they meet up, 10 partner merkins, 20 partner squats (basically in cadence). Ran around HT again for the full loop. Rinse and repeat.
MARY: yep, sprinter sit-up, hammers, side plank gravediggers.
ANNOUNCEMENTS: Wine event, Yeager CSAUP
COT: kids, jobs, patience.

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DORA remix

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WARMUP:
20 SSH
15 Cherry pickers
15 wind mills
15 imperial walkers
THE THANG:
Mosey to church parking lot
DORA
– 50 burpees
– 300 lbc
– 100 Merkins
– 200 squats
– 400 flutters
– Then Terri rounds off:
– Bear crawl 30 yards
– Neer back to the start
– Run 60 yards
– Crawl bear 30 yards
– run 60 yards
MARY:
15 American hammers
15 box cutters
15 LBCs
15 Freddie Mercurys
ANNOUNCEMENTS:
Newsletter
COT:
Prayers and praises

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Honoring 809

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WARMUP: SWIMS
– 20 SSH (dc)
– 10 WM
– 15 IW
– 15 MNC
– 15 Strawberry Pickers
THE THANG:
Today we honored York Co. Detective Mike Doty, Badge No. 809, who’s End of Watch (EOW) was 7 years ago today, 1/17/2018.

Background:
York County deputies responded to a domestic violence call shortly after 10 p.m. on Jan. 15, 2018. Dispatchers were told the suspect, Christian Thomas McCall, was “actively assaulting” a woman at the home. By the time deputies arrived, McCall had left the home, sparking a massive manhunt.

Hours later, McCall fired multiple shots, striking a K-9 officer. Dozens of law enforcement units responded to the scene with McCall managing to evade police until 3:30 a.m. More shots were fired at that time. Doty and two other York County deputies were hit.

Doty died from his injuries at a Charlotte hospital on January 17. The other injured officers, https://www.wcnc.com/article/news/york-county-sergeant-returns-to-work-nearly-a-year-following-deadly-ambush-shooting/275-45f8eb8a-09b6-4069-b98a-5f4f3489c768, Sgt. Buddy Brown and York police officer Kyle Cummings, recovered.
Doty served York County for 12 years. He was an investigator with York County’s drug enforcement unit and the coordinator of its Law Enforcement Office Narcan program.

The Doty WOD
(all items done with a ruck or weight of some sort):

DOB 2/2/1980:
– 2 overhead squats
– 2 ruck thrusters
– 19 merkins
– 80 flutters (sc) with ruck overhead

12 years of service, 37 years of life:
– 12 man makers, then run (all runs are 100yds)
– 37 ruck swings, then run
– 12 squats, then run
– 37 bent over ruck rows, then run
– 12 merkins, then run
– 37 ruck curls, then run
– Repeat all the above one more time

EOW 1/17/2018:
– 1 bear crawl w ruck, 100yds
– 17 merkins
– 20 overhead press
– 18 squats

Badge #809:
– 80 flutter (sc) w ruck overhead
– 9 LBCs w ruck hold

Everyone got through it all, and ended right at 6. Alot of great mumblechatter. The Pirate is doing the D2D for the first time so the rest of us gave him a ton of tips.

ANNOUNCEMENTS:
A LOT going on in The Fort. Read your newsletter and GET INVOLVED. Invigorate that male community leader within you.

COT:
A la C-SPAN we went around and each offered both a prayer and a praise, then lifted them up to Him.

Thanks for the opportunity to lead. Blessings.
SYITG
-NASA

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Pirateless

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No Pirate…. No problem for todays Q as the rest of us figured it out in the fly.

I did a 10 minute warmup just make sure we didn’t have any stragglers then Change order took over the next piece.

We partnered up and one partner would run while the other partner did a AMRAP until they returned of the following exercises:

Merkins
Squats
LBC’s
Mountain climbers.

After 2 rounds we all got a turn calling exercises.

Then with 5-7 minutes left Change order led us in Broga.

Mumblechatter was great workout was good and couldn’t have asked for a better start to the day!

:punch: :punch: :punch:

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