Tag: 38 Special

somewhat soggy sorta sadistic sets

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WARMUP: some mosey. SSH, hillbillies, LSSq
THE THANG: run to a cart corral and 4 rounds of
25 pull ups
25 merkins
25 BBSU
25 flutter (DC)
lap around the lot

run to the shelter at the church (got two rounds find done)
25 leg lifts
25 derkins
24 step up (SC)
25 LBC
lap around the little island

MARY:
ANNOUNCEMENTS:
COT:

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repetition is key repetition is key

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WARMUP: light mosey, SSH, Imperial walker, LSSquat, Hillbilly walker
THE THANG: Starting at the yellow Bollards in front of the elementary, a ladder and run.
30 squats
20 mekin
40 Flutter (DC)
40 calf raises
Start with the squats, full Elem loop lap. next round squats and merkins.
Have everyone wall sit or BTTW until all PAX are in. leg stretching for a few minutes
10 burpees OYO

go up the ladder!
MARY: Glute stretching
ANNOUNCEMENTS:
COT:

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All I heard was run and push-ups

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WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.

Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.

Rinse and repeat.

Looking at 3-5 miles for 150-300 merkins.

You’re welcome.

MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!

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Swinging tire flipping hip flexing WOD

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WARMUP:
– SSH, WM, IW
– mosey to fountain
THE THANG:
– Swing:
– run to left stop-sign: 20x shoulder taps + 10x Big Boys
– run to fire station: 20x x&o + 10x Jlo
– rinse and repeat 3x
– mosey to Church
– Tire flip: split PAX in 2 teams and space them apart. 1 PAX travels with tire (flipping) from one side to other. Traveling PAX calls exercise which everyone else does while he is traveling. Cycle thru all PAX.
– Mosey to COT
MARY:
– Airborne Hip Exercise
– 13 burpees to 0600
ANNOUNCEMENTS:
– see newsletter
COT:
– was held

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Large Investments only. Start with 100…

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WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups

Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run

Head to the dollar store for 100 each with Partner Dora,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
421 Burpees

As we could not get to burpees and ran out of time, One Burpee at 6 before CoT

ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends

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Bucco Fever!!!

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It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.

Warmup: None it’s STL

The Thang:

Starting at the stop sign closest to COT we did 1 burpee

Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.

Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.

1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40

The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.

That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)

Always honored to lead thanks to Badlands for the call.

Take care everyone!

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Golden Corral Tour de Stank

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WARMUP: SSH, Low Slow Squat, Windmills
THE THANG: A tour de stank around the Golden Corral
Map:
https://goo.gl/maps/XwYByFosKXsYZ7vp6
Stops involving transport were mostly in the wrong direction to make the course 1/2 mile.
Cholanadu: 25′ wheelbarrow, 50′ lunge walk
Front of Red Bowl: 15′ burpee broad jump up the little hill
North parking spaces: 20 BBSU (not reverse direction)
West dumpster territory: 70′ bear crawl
South HT wall: BTTW for 10 handstand pushups

Most got 5 laps, some got 6

MARY: Those who had time at CoT did some
ANNOUNCEMENTS: read your newsletter
COT:

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The Cheese Grater

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It was a beautiful morning in The Fort where 12 men chose to do the AKA moderately difficult thing and accelerate.

Quick disclaimer and warmup and we we’re off.

The Thang:
Jack Webb 4 – 40 V-Ups and 1- 10 supemans 🦸‍♂️.

Mode of transportation between cones was an Partner Indian Bear Craw across the parking lot.

Back to COT for prayers and praises.

-JWow

Back to COT

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Bear Crawls Anyone?

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Five PAX showed up for a low miles high pain workout.

 Left Right Lunge and Squat down the Halls of The Coliseum.

Grabbed some wall for Overheard Claps, The Australian, and Shoulder Taps.

Inch Wormed over to the parking lot.

 Warmup:

Side Straddle Hops
Windmills
Cherry Pickers
Freddy Mercury’s

 The Thang:

Dora
Partner 1 – 100 Merkins, 200 V-Ups, 300 Squats

Partner 2 – Bear Crawl to the light post and lunge back

 Indian Bear Crawl back to COT for prayers and praises.

 JWOW

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