Tag: Bitcoin

Full Moon Fever

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WARMUP: My 3rd Q of the month I decided to change it up and run the Category 5 WOD which I learned in Cape Fear in August 2020 after a typical warmup.

THE THANG:
Cat 1 – Merkins
Cat 2 – Merkins, Squats
Cat 3 – Merkins, Squats, LBCs
Cat 4 – Merkins, Squats, LBCs, Lunges
Cat 5 – Merkins, Squats, LBCs, Lunges, Diamond

Thanks for coming along brothers for a full moon workout to start the day.

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4 Horsemen Preview The 23 Mental Battle WOD

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The pax got a sneak peek at the Mental Battle WOD for 2023.

Starfish workout after the warmup with the following exercises and returning to the center each time for 20 squats

Round 1 – Shoulder Tap x15 (Double  Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)

Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add  Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20
Station 4 (Peer Led)

Round 1 – LBCs x25
Round 2 – Add Freddy Mercuries x25 (Double Count)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman

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38 Specials borderline triumphant return to the Gloom

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it was my borderline triumph at return of the gloom after having injured my ankle back on January 31st! I would have felt like it was a lot more triumphant if during the first side startle hot my ankle didn’t tell me I had to stop doing these pretty quickly.
WARMUP: SSH, low slow squat, windmill
THE THANG:
round one
count off and pair up for a simple DORA. 100 merkins, 200 squats, 300 LBC. the partner not doing reps farmer carries both bells ~60m (it really adds up over time)
round two
everyone grabbed their bells and walk to the north end of the parking lot. where a deck of cards with all of the faces removed dictated what we would do next. hearts were curls, clubs were shoulder, press, diamonds or chest press, and spades were deadlifts. any jokers were a run up the hill and every six cards we would mosey down to the end of the parking lot back. unfortunately my shuffling skills were terrible because both Jokers ended up being at the bottom . I noticed this and very secretly inserted one of the jokers into the middle of the deck but not high enough. apparently that we would get to it, much to everyone’s great annoyance
MARY: 60 seconds of flutter with a chest press
ANNOUNCEMENTS: lots of sea sops and events coming up
COT: asked everyone to think about responsibilities that they may not want or may feel a bit of animosity toward and reflect on why and how to deflect or reduce the stress they feel from that

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I Stole Boss Hogg’s Q

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WARMUP: 5 Merkins, SSH and 7 Windmills
THE THANG: I stole Boss Hogg’s 10
Station Workout- cumulative 10 reps Flying Squirrel, Merkins, Big Boy, Squat, Shoulder Taps, LBC, Flutters, Plank Jack and Lunges, running a lap after each station

MARY: None
ANNOUNCEMENTS:
COT

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Mix it up…

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After the standard detailed disclaimer by YHC, short mosey to warm-o-rama

WARMUP:
All below excercises in cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
After Warm-o-Rama, run to the benches for,
50 Step ups OYO

Run back to the running track area for,
Toy Soldier/ Run back to start
Lunge Walk/ Run back to start
Karaoke Walk/ Run back to start
Side Run/ Run back to start

Then for some partner Dora work with two teams.
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

MARY:
No time for dedicated Marys at the end.

ANNOUNCEMENTS:
Coffeteria and D2DB10k Packet pickup

COT:
Prayers for family and friends

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Riggs is gonna have to help Murtaugh off the pot…

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WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost

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Work at The Horn

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5 at The Horn. Warm up lap around the carpool circle. Circle up for SSHs, Imperial Walkers, Windmills, Squats, and arm circles.
Next, mosey to the wall in the back parking lot. Dora (merkins, squats, LBCs) , partner 1 performed exercises while partner 2 ran to wall and performed 2 muscle ups. Quick break to discuss Word of the Year.
Next, moseyed to the front of the school. Using the parking spaces, we lunged walked the length of the lot, stopping at every other line for 10 squats. Repeat but replaced exercises with crawl bear and Carolina Dry Docks.
Finished up with a mosey back to COT stopping at every other light pole for a exercise.
Prayers for the schools, job opportunities, and travel.

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MLK Tribute

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5 men showed up at The Yard on a cold ,breezy morning. Warm-ups started at the basketball courts with SSHs, Windmills, Imperial Walkers, Squats, and MNCs.
Next, we honored MLK with 15 burpees for his age when he entered college. He was only 39 years old when he passed away. I read his heart was in the condition of a 60 year old, mostly due to stress (he was also a smoker). Next, we moseyed to the back parking lot for a round of DORA (Merkins, Squats, LBCs). More MLK facts, over 700 streets, parks are named after this great man. He also made over 1500 speeches over his lifetime. Back to the basketball courts, dips on the wall, lunge walk to the basketball goal, reverse lunge walk to the foul line for 10 Bobby Hurleys (NC State graduate according to Boogie Down). We completed three round before time was up.
Back to COT.
MLK was an amazing man. We each have an opportunity to make an impact in this world, more importantly, in our community. We just need to take a step forward and act.

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