WARMUP:
THE THANG: 3 miles. Stop at the traffic circle each lap.
1st – 20×4-count overhead press
2nd – 20 single count tricept extension
3rd – 20 upright rows
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: no warm up
THE THANG: Tabata every 2 minutes, drop and do 10 merkins with ruck on… first one was even before we launched… whining coming from everywhere…
We had a ladder 🪜 loaded with sandbags (4×40 plus 2×60) pick up the ladder, put it on shoulders and start moving around the 1/4 mile loop, every time the timer went off we had to do 10 merkins, do Tabata and pick up ladder again and keep moving… stop about 1/3 of the loop right after the buzzer went off, form two lines and start passing the Sandbags sideways to the pax next in line, return Sandbags to starting point, now pass sandbags overhead to pax next to you, rinse and repeat twice… buzzer went off a couple of times during the sandbags exercise so everyone knew what to do…
Load sandbags back on ladder and keep moving, we didn’t get too far went buzzer went off again.. 10 more!! Advanced to starting point just in time for another buzzer, another 10 merkins; form two lines and start tossing the Sandbags to the other end of parking lot… yes, you guessed it, buzzer went off a few times… rinse and repeat… load up the ladder and keep moving… another 1/3 of the loop and buzzer went off again, 10 more, fork two lines and unload ladder, this time it was over the shoulder toss to pax next/behind you.. rinse and repeat twice and yes, buzzer went off a couple times…
Load up the ladder and keep moving.. another buzzer 2/6 of the loop, drop do merkins and grab ladder and keep moving… we had enough time to go back to COT
MARY: 20 squats with ruck on… buzzer went off one last time, 10 merkins… another round of 20 squats… 6 o’clock
It’s been my pleasure to be the site Q for Chupacabra for the past 16-18 months but it was time to put Chupa to sleep… we’ve had some great events and variety of WODs, and some times miles and smiles…
Thanks for everyone’s support…
Tinsel OUT
WARMUP:
THE THANG: 3.35 ruck miles with 20 step-ups each mile
MARY:
ANNOUNCEMENTS: Newsletter
COT: Riggins closed us out in prayer
Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.
Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)
38’s portion:
The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun
Double D’s portion:
Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.
Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges
We planked for 6 and a short msg. Then group moved on.
Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins
COT – and to all a good night!
WARMUP:
SSH x25
Peter Parker x10
Parker Peter x10
Downward Dog
Honeymooner
Imperial Walker x10
Mosey down Academy St, right on Withers St and to the top of hill where my truck was parked with the hell pavers.
THE THANG: 9 Holes of golf
Top of the Hill (Tee Box) Curl the block 18 times and OH press 18 times
Run down the hill and back up the next hill to the Island Green (shovel flag planted) in front of First Baptist Church.
9 Burpees
Run back to the Tee Box and complete the same exercises but in rep counts of 16
Back to the green for 8 burpees
Continue the series decreasing the counts at the tee box by 2 and the green counts by 1 until finished.
I don’t think anyone finished although a couple of guys were on their last round when time ran out. We logged a little of 3 miles moving up and down the hills.
Great work by all and thank you Kermit for the opportunity!!!
No Time for MARY
ANNOUNCEMENTS: Newsletter has it all
WARMUP:
– SSH, IW, WM
– mosey to AO
THE THANG:
– modified 4 corners with bear crawls as mode of transportation between the stations. 2 PAX per corner, rotate after timer
– Station 1: tire flip and cindy OH press
– Station 2: squeeky wheel + KB side dips
– Station 3: 2x cindy: man-makers
– Station 4: 2x sand bag…carry sandbags a full loop around the 4 corners. once PAX return to station 4 this is the trigger to rotate. Got about 2.5 rotations in. Mosey back to COT.
MARY:
– Sally with V-ups and flutters
– Thunderstruck with burpees and SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.
WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, Imperial Walkers, and Calf Raises
THE THANG:
Pain at Lights:
Reps 5, 10, 15, and 20; Round 1 – Burpees, Transportation = Bear Crawls; Round 2 – Plank Jacks, Transportation = Crab Walks; Round 3 – Big Boy Sit Ups, Transportation = Lunges; Round 4 – Carolina Dry Docks, Transportation = Nur
Four Painful Corners:
Corner 1 – Seal Jacks & Squats, Corner 2 – Monkey Humpers & Mountain Climbers, Corner 3 – Shoulder Taps & LBCS, Corner 4 – Merkins & Peter Parkers; Round 1 – 5 Reps, Transportation = Run/ Mosey; Round 2 – 10 Reps, Transportation = Run/ Mosey
MARY: American Hammers, Hello Dollies, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation
Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer
WARMUP:
Step touch
SSH
Windmills
Low slow squat
Run in a circle
THE THANG:
Repeat the following movements, generally in cadence with the music, and switch it up at the Qs discretion.
Squats
Imperial walkers
Merkins/CDD (alternated rounds… because moderate)
Plank jacks
SSH
Toy soldiers, which generally devolved into Rockettes style kick dancing
Monkey humpers
Clave raises
Run in circle
Face outward shuffle
Face inward shuffle
Rinse and repeat
MARY:
You mean “MERRY”
ANNOUNCEMENTS:
Christmas party, Bethel men’s shelter, read your newsletter
COT:
Some folks say they can’t wait for their kids to be out of the house. Maybe check yourself if this is you. Cherish the time with your 2.0s