Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey
WARMUP: SSH and old man Abe
THE THANG: A Dora with
Blockies 100
Overhead Press 125
Merkins 150
BBS 175
Swings 200
MARY: No time
ANNOUNCEMENTS: D2D this weekend, the Gremlin in Mint Hill in honor of a fallen Pax
COT: Remember it is great to be a man, be present and engaging with you M every day, not just 2/14
Disclaimer disclaimed
Valentine’s Day Eve – Accelerating the M requires both Skill and Love. Just like our fitness, relationships are either Accelerating or Decelerating, Aye?
If you think you are “Maintaining” your relationship, you are actually Decelerating.
Mosey to WEP Stage
The Culture is a Jester
• Our culture likes to present marriage as easy, but a HIM knows virtue takes work, and thus marriage will take work.
Warm Up
20 SSH IC
10 Windmills IC
10 LSS IC
Al Gore w/ 10 MNC IC
11 Hill Billy Walkers IC
Yoga?
There is NO 50 Yard Line
• Halfway is not good enough when it comes to the M. An Accelerating HIM will go the length of the field for his M.
The Thang – Pearls on a String became chase Maximus (and Clickbait and Poppins, with Band Camp on form patrol) around the WEP loop, at each swing, do the following:
10 Merkins
10 Squats
10 Flying Squirrels
Your Wife is NOT Your Best Friend
• She is made for a much higher purpose, put her on the pedestal alone.
Mosey to Pike Entrance
7s of Derkins and Bomb Jax
7s of Step Ups and Dips
Mosey to Pike Wall
Wall Sits and Burpee Waterfall
Joy Trumps Happiness
• Happiness is a transitory positive feeling
• Joy is a permanent state of hopeful satisfaction
• A healthy and vital M is a lifetime pursuit
Mary – Flutters until 0600
Marriage requires Proximity and Purpose. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.
Announcements: Q-Source after this. D2D celebration on 3/2
COT: stays in COT
WARMUP:
10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub
Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole
THE THANG:
Hitting the Cycle:
Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence
MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:
WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles
Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers
We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
WARMUP:
Motivators
Ladder drill in parking lot
1 foot in each gap
2 feet in each gap
Lateral jumps
THE THANG:
Series of CrossFit girl workouts
Fran
* 21-15-9 Reps For Time
* Thrusters
* Pullovers
Sandbag toss the furthest x2
Winner picks the next exercise
Linda
* 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 in Order of:
* Deadlift
* Sandbag chest Press
* Cleans
Duck duck goose
Al Gore
Plank
Overhead hold
The Longest Mile
* 4 Rounds for time (we only got to do 1 round)
* 10 manmakers
* 100 Meter Run
* 10 Squats
* 100 Meter Run
* 10 merkins
* 100 Meter Run
* 10 big boys
* 100 Meter Run
MARY: Ain’t nobody got time fo dat
ANNOUNCEMENTS: have some more fun
COT:
WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle
WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.
AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows
Mosey to Large Hill (7’s)
Man Makers
Cleans
MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)
YHC’s first ruck Q ever. Thanks to Esso for letting me borrow his ruck. Tried to be mindful of the guys that showed up to just ruck miles here or maybe take it lighter, but still wanted to make it challenging. I also didn’t realize that Sofrito was nursing up foot injury
So we took a short loop around the Kingsley lake and did a little PT (5 merkins, 10 squats (some Bulgarian)) on a frozen bridge. Then we hoofed it back to the other Kingsley loop where I had preset 4 sandbags. PAX had a fun time, discovering that there was more than one waiting for us. I also didn’t call more than just five man makers with a ruck on and the sandbag (those are hard). It was finding and carrying the hidden kettlebells at the end that was a special delight
Made it 3 miles (which I didn’t realize was a minnow pond esque quota); now I know
Honestly, I wasn’t sure it was challenging enough, but Duck was sweating bullets at COT. Maybe that was just cause 2/1/2024 his 42nd birthday 🥳
Got in a bit of leg work and by the end most everyone was carrying upwards of 90+ pounds. Thanks Maximus and Battle Bot for letting me swipe the sandbags at Kitchen Sink yesterday