Category: Varsity

Splash Mountain

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WARMUP: MNC, IW, Windmills, HW (Poor cadence on YHC part, was distracted by Slash’s flirting)
THE THANG: Moseyed to benches, 2 rounds or 10 Dips/urkins/derkins.

Moseyed to cafeteria picnic tables, 2 rounds of 20 Step ups/LBC/Elevated Glute Bridges

Moseyed to Parking Lot, ‘Cide Burpees run out to parking line, 5 burpees back to wall and sit for 6, next row out and repeat 4 times.

Go grab the log and Cindy’s, 2 men carry log to bottom of hill and back up, other pax use Cindy for OH Press, BO Rows & Goblet Squat, then rotate. Eventually switched from Cindy work to SSH, Merkins and Mt Climbers.

Returned the toys and back to COT
MARY: Each man got a round of their favorite
ANNOUNCEMENTS: Murph, T&H, C&H and Bethel
COT: Always

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Almost too much

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WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers
THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and thrusters. 11 rounds.
Bag carry hill walk
EMOM 10 burpees for 6 rounds
MARY: Core baby
ANNOUNCEMENTS:
COT:

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Cindy’s On The Hill

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WARMUP: None
THE THANG:
Round 1: Merkins & Squats
Farmer carry Cindy’s down hill each rotation
Round 2: LBC’s & Monkey Humpers
Farmer carry Cindy’s down hill each rotation
Round 3: Lunges & Mike Tyson’s
Farmer carry Cindy’s down hill each rotation
Round 4: Curls & Thrusters
Farmer carry Cindy’s down hill each rotation
Did not complete all 4 rounds
MARY: No
ANNOUNCEMENTS: No
COT: No

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Bald Wod

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WARMUP:
SSH, MNC, Honeymooner, Downward Dog
THE THANG:
Mosey to benches.
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: RYN
COT: Yes

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Bar-ab-tastic!

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AKA at Varsity!!
Disclaimer and began with a run towards front of NaFo.
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, plank stretches
Run towards back end of Nafo
Thang 1: Bench mench: step ups, dips, squats, inclines, derkins, calf raises
Run
Thang 2: Wall work: wall tar jai, wall sit, BTW
Thang 3: parking lot climbers: at each line of parking rows, do 20 mtn climbers.
Thang 4: bear crawl: from paint to stop sign
Short mosey run to bottom of the hill
Then NUR back up the hill, stop at pull up bars
Thang 5: bar-ab-tastic: pax do bar exercise called and then do an ab exercise called, we did:
Pull ups, chin ups, switch grips, dead hangs, knees 2 chest, toes 2 bar
Above was interspersed with: LBCs, flutters, leg raises, freddies, American hammers
Fini
COT

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2 is better than 1

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WARMUP: light stretching and mosey
THE THANG: mosey / walk around NAFO – 2nd and 3rd F discussion
MARY: no
ANNOUNCEMENTS: newsletter
COT: prayers for RB kids and marriage

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It was worth the drive

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WARMUP: Olaf and YHC arrived to a lot of stretching and to Rumbling dressed in his 20 degree attire. It was almost 50 degrees outside but I guess he has the southern blood. Warmup consisted of: 1/4 mile jog or so, SSH, low slow squat, very low squat hold, couple hamstring stretches, merkins, mountain climbers, and off we went.
THE THANG: arrived at pull up bars. Instruction was 7s with bars being the top and the bottom of the hill down by the school being bottom.
Top of hill / bars: the set was, 1 pull up, 1 leg lift or knees to chest while hanging on bar, drop and do 1 burpee. That’s 1.
Bottom of hill: set was 1 lunge each side, 1 jump squat. That’s 1.
When done, pick up the 6.

Next we stayed in the same area but grabbed a Cindy. Still did 7s at the top and bottom of hill.
Top: squat thruster with block
Bottom: 4 count flutter
When done, Cindy hold over head.
MARY: yes, focus on core with abs for a plank hold, hammers, v-up. Some back with Superman and pull the cord.
ANNOUNCEMENTS: Luka fast 5
COT: yes, good stuff here!

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Getting Swole With Cindy

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WARMUP: Side Straddle Hops and stuff
THE THANG: 10 Pull-ups, 20 Manmakers, 30 Cindy Squats. Run down to the stadium and lunge/bear crawl back. We did 4 rounds of this.
MARY: Flutters, American Hammers, Box Cutters
Prayer and praises.

Jwow

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Cindy’s EMOM

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Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches

Run to bars; pax grab a cindy.
Thang 1: EMOM with cindy: do 20 KB swings, then rest until minute bell; then do 20 bent over rows, then rest until minute bell; then do 20 goblet squats, then rest until minute bell. Did three cycles for a total of nine minutes.

Mosey run down to Sugar creek Elementary School and back.
Thang 2: EMOM with cindy: do 30 SSH (no cindy), then rest until minute bell; then do 30 curls, then rest until minute bell; then do 30 LBCs w/ cindy, then rest until minute bell. Did three cycles for a total of nine minutes.

Thang 3: Bars: did pull ups, knees to chest, and toes to bar.
Run to shovel flag; flutters until 0600.
Fini
COT

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Lot work

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WARMUP:
SSH
Imperial Walkers
Moroccan nightclubs
Michael Phelps
Hillbilly Walkers
Merkins
Broga

THE THANG:
Bear crawl Indian run (4 big boys for the caboose)

Cinder block work
Ladders of 5 – each island increase by 5 reps
Overhead carry/bicep curl
Suicide runs/Rows
Farmer carry/Chest Press
Suicide Runs/Squats

Abs Dora
50 American hammers
100 Flutters
150 LBCS

Merkins
Short Broga

MARY:
N/A

ANNOUNCEMENTS:
Convergence
Jaeger
Battle Bot sendoff

COT:
Family
D2D no injuries
Health
Relationships

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