Tag: Battle Bot

The Final Countdown

Leave a comment

The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

TClap |
0

Some of everything

Leave a comment

WARMUP: none
THE THANG: three fathers WOD, vacuum cleaners until fail, 4-corners ladder (5,10,15,20 reps at each corner) with 8ish exercises. Pax used sidewalk chalk to initial their completion of each round
MARY: motivators from 6 down
ANNOUNCEMENTS: final countdown, 9/11 convergence
COT: prayers for school teachers & students, and grateful hearts

TClap |
0

Begin with the end in mind

Leave a comment

WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do

THE THANG:
sprint up the big hill

Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group

at Harris Street Park
Basketball court:
Burpee broad jumps down and back

Benches:
10 each leg Bulgarian split squats
20 dips

Swings:
10 derkins
10 pullups

Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.

Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.

The end of the workout when you are tired is where the real growth happens. We got some today.

TClap |
0

Mooning the International Space Station?

Leave a comment

WARMUP:
Run a lap
SSH
Low slow squat
hold bottom of squat
Plank up
10 slide overs in cadence
10 high pulls in cadence
20 flutters with press in cadence

THE THANG:
Segment 1
7s
Snatch
Bulgarians
mode of transport: walk with bell overhead

Segment 2
Dora
Mode of transport: Carry the steel beams with the snake cut into them out and back

Pullovers
Chest press
curls
lunges
Calf raises
Shrugs

We did 2 full rotations through the PAX
Brief pause to watch the International Space Station cruise by. We don’t know if they were looking for the moon, but we made sure one was visible from Snake Pit

0550 Segment 3
10 minute AMRAP 21-15-9
21 flutters (L+R=1)
15 squats
9 skull crushers

MARY:
Stand around and wait for Bushwood to finally show up

TClap |
0

Graceful sandbag

Leave a comment

WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks.
THE THANG: Started out by getting in a single file line based on height, then moved into side by side formation where the snake was still based on height (if that makes sense).

The mission, with a 40 lb sandbag, was to transfer the sandbag while in stride every .25 miles from shortest to tallest Pax. Path was to WEP, do the loop, and head back in under 1 hour…this meant for sub 20 min miles, and thanks to our site Q coming in hot, he challenged us to push limits to 15 min miles where we probably landed somewhere around 15-17 min miles.

A quick lesson on how to “gracefully” transition the sandbag while standing, and while in motion, we’re given before we took one step and while we were in formation.

Very good results on speed and transitions and a few lessons learned. Made our time hack, didn’t get hit by cars, and no one died.

Successful mission.
MARY: nada
ANNOUNCEMENTS: newsletter is packed, pushed 10 year
COT: shower curtain was on our hearts, kids going to school, and patience as parents

TClap |
0

Convergence For Our Brother Shower Curtain

Leave a comment

WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

TClap |
0

Wake Up, ISI DORA!

Leave a comment

WARMUP:

20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC

Farmers carry to center parking lot

THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.

Round 1: NUR
– [ ] Goblet Squat
– [ ] Skull crusher
– [ ] Lunges
Winner – Plank
Loser – American Hammers

Round 2: Sprints
– [ ] KB Swings
– [ ] Curls
– [ ] Halos
Winner – LBCs
Loser – Flutter with press

Round 3: Bear Crawl
– [ ] Snatch
– [ ] Merkins
– [ ] Upright Row
Winner – Al Gore
Loser – Man Makers
**this round was tough**

Round 4: Power Skips
– [ ] Bent over row
– [ ] OH Press
– [ ] Tricep Extension
Winner – Hello Dolly
Loser – Hello Dolly w/ press

MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC

ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.

Convergence coming up at NaFo I n Labor Day.

COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.

TClap |
0

Looking behind curtain number 3

Leave a comment

WARMUP: Brief mosey around the fake track by the gym followed by COP with various classics

THE THANG: The Main Event started with a brief stop at the only real grass at The Yard for some Knee Tar N’Diayes and Mahktar N’Diayes. Then we moseyed to the gym wall for three rounds of the following:

Donkey Kicks x10
Monkey Humpers x20
Merkins x30
Squats x40
Flutters x50

After each round we recovered with either Lunge Walks, Bear Crawls or Backward Lunge Walks

Mosey back to main parking lot for tunes by UHaul plus some more exercises

MARY: Bitcoin took the baton and led the pax through some Mary, capped by a plankorama triggered by UHaul.

ANNOUNCEMENTS: Many good things going on in The Fort. Read your newsletter and join in along the way.

COT: Welcome to FNG Stinger! he posted after hearing the Order of Man podcast with DOAH. Thankfully he chose to post despite what he heard. He will be back and will fit right in like he’s been here forever.

Bitcoin took the Shovel Flag today! Great to have this Accelerating pax step into a leadership role. Put The Yard on your Sat itinerary — he’ll keep this AO soaring!

The pax pushed through the Main Event with perseverance. Some mumblechatter from Crab Cakes and UHaul plus some Form Police from Peabody kept spirits light enough. Apparently Fogertys guidance that The Yard is a 45 min boot camp (and not a Moderate boot camp) hasnt made its way to all the pax. It’s clear everyone can handle it from today’s work, including our FNG Stinger who wasn’t far behind our King, Runy Slippers. Also near the front was Old Bay, who is clearly accelerating following his return to the Gloom.

Thanks to Fogerty for resurrecting The Yard. We have a trio of good options on Sat now — nice work!

Always an honor to lead the pax. SYITG!

TClap |
0