Tag: Bo Wiseman (Saw Dust)

“The Loredo”

Leave a comment

WARMUP: 1 Lap Mosey with high knee, but kickers, and toy soldiers, 24 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
#1 “The Loredo” (6 rounds)
24 EA – Squats
24 EA – Merkins
24 EA – Walking Lunges
#2 we moseyed to the bars
(6 rounds)
5 EA – Pullups
10 EA – Merkins
15 EA – Squats
20 EA – LBC’s
Once the 6 was done we did a lap around the parking lot
MARY: Gas Pumpers (not fun!) Flutters, American Hammers
ANNOUNCEMENTS: Read your news letter
COT: Prayers for patience, health, and Punch Lists wife during her pregnancy.

TClap |
0

The Sergeant Major

Leave a comment

WARMUP:

Mosey to the track
50 SSH IC

So in honor of Veterans Day I created a custom WOD in honor of my father Sgt Major Horace Pysher.

The reps are indicative of the units he’s served in throughout his career.

The Sergeant Major:

28 Burpees
1 mile run
28 Burpees
56 Big Boy Sit-ups
1 mile run
28 Burpees
56 Big Boy Sit-ups
112 HR Merkins
1 mile run
28 Burpees

All told it’s 3 miles + 112 burpees Sit-ups and Merkins.

(As we got to the end I offered a 200yrd bear crawl as a substitute to the 112 HR Merkins. )

Great push by all …Harry Carry was the #king of the day! 👊

Thanks to all who showed this morning and to all veterans for your service!

TClap |
0

Halloween Hootenanny

Leave a comment

WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double

THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag

MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot

ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.

COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.

TClap |
0

The MURPH

Leave a comment

WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.

TClap |
0

androgynous artichoke

Leave a comment

WARMUP: SSH, IW, HW
THE THANG: 10 min workout, 5 min yoga
Set 1:
5 burpees
10 merkins
15 plank jacks
20 jump squats
Run
We got in 3 sets

Set 2:
40 seconds mountain climbers
40 seconds squats
40 seconds shoulder taps
40 seconds lunge
40 seconds Freddie Mercury
We got in 3

Set 3:
Run
Group 1: Pull-ups & toe touches
Group 2: Merkins
Started in the down position or hanging called up and down slowly

MARY: we did yoga for 15 minutes total. Engage your core

ANNOUNCEMENTS: read your newsletter. Lots going on

COT:
Prayers of gratitude for the lives of our children
Prayers for the passing of our elders
Prayers that we may be like the burning bush, brightly on fire yet not consumed

TClap |
0

Ab Destruction

Leave a comment

WARMUP: SSH, Slow Windmills, Imperial Walkers, Morrocan Nightclubs
THE THANG: We toured the campus of Springfield Middle and Elementary schools stopping 5 times for Ab Destruction.

Big Boy w/Twist
Toe Taps
Reverse Crunch
Mountain Climbers
Plank Toe Taps
Each exercise was done 20× at each stop for a total of 500 reps.
MARY: Was alot of stretching/Broga

ANNOUNCEMENTS: Skeet shoot and Bourbon tasting was mentioed
COT: We had an FNG that we named RollOff. …we said our prayers and Praises and I took them out with a prayer.

TClap |
0

Surprise! Lights Special

Leave a comment

WARMUP: Mosey to blue benches, Side Straddle Hops, Windmills, Morrocon NC, Cherry Pickers, Honey Mooner, and Downward Dog
THE THANG: 11s = Starting with Dips on the blue benches and ran down the sloped hilly driveway to the second light pole to do Merkins. After, mosey back to the parking lot next to COT. Started with 10 Burpees at first light pole, then 20 Shoulder Taps at the second light pole, and Squats at the last light pole with mode of transportation (MOT) for the first round being Lunges and running back to the start. Second Round involved the same exercises at each light pole, but with MOT being Bear Crawls, and final round same exercises at each light pole, but with MOT being Nur.
MARY: Flutters, American Hammers, Hello Dollies, and Big Boy Sit Ups
ANNOUNCEMENTS: Skeet Shooting on November 11, Bourbon Tasting on November 18, Spartan Race on November 19, and Shower Curtain (Fall Risk) having the coat drive.
COT: Patience with Ms and 2.0s giving them the proper attention as a husband and father.

TClap |
0

The Assembly Line

Leave a comment

WARMUP: SSH, front plank, upward dog<>downward dog, dynamic front plank exercises (i.e. plank jacks, Peter parkers, etc), repeat all above until shoulders VERY warm
THE THANG: each pax grabs a cinder block and places on field in 1 yard increments
field assembly line
round 1: side shuffle between blocks and 15 yd bear crawl to beginning of blocks- repeat 2-3x
round 2: lateral merkin walk on cinder blocks left, bear crawl back, repeat going right, bear crawl back
round 3: forward and back shuffle in between cinder blocks and bear crawl back 2-3 rounds
round 4: lateral toe taps on Cinder blocks left, bear crawl and then repeat going right, bear crawl back
round 5: partner up at 2 blocks and alternate with partner 3 burpees with hands on cinder blocks for 60″
round 6: forward hop over block x2, alternating with partner for 60″

bars assembly line
1 pullup, 2 toes to bar or knees to chest, hang until pax to your right drops and then move to the bar to your right – repeated 10x total

ANNOUNCEMENTS: Sawdust is finally 50! RESPECT

COT: HORIZONTAL assembly lines sucked. Quit the horizontal living and strive for VERTICAL relationship with the Lord!

TClap |
0

Crawling around Varsity

Leave a comment

WARMUP:
After a quick disclaimer and explanation of ignorance of site and Broga we moseyed over to where the lights were actually on. This way I could actually see who was there and to critique form.
Windmills, Slow Low Squats, Moroccan Night Clubs, Peter Parker, Seal Jacks. A little “stretching” was added to meet the BROGA standard.
THE THANG:
Started with some partner work:
5 Rounds (Moving across parking lot with partner to complete exercises)
10 Merkins then Bear Crawl across, 10 Jump Squats then lunge walk back, 20 Flutters. (Repeat)
Moseyed to nearby traffic circle. Bear crawl around.
Moseyed further away from AO to complete “Lazy DORA”
100 Merkins, 200 Squats, 300 Flutters
100 Merkins: Partner 1 started with 10 Merkins while partner 2 held plank (alternating holding plank and Merkiens until reach 100)
200 Squats: Partner 1 started with 20 squats while partner 2 held Al Gore (Alternating until 200)
300 Flutters: Partner 1 started with 30 Flutters (DC) while partner 2 held 6 inches (Alternating until 300)
Moseyed back to COT

MARY:
Not much…..did some basterized BROGA

ANNOUNCEMENTS:
Trash pick up
COT:
All shared what they were thankful for.

TClap |
0

Back Breaker

Leave a comment

WARMUP: helmet kept making fun of my warmup exercises so we stopped warming up since he poked the bear…So the pain started early
THE THANG: elevens with block swings and Bobby Hurleys, a couple of rounds of pull ups, dips, merkins, chest press with block, and upper row exercise with block (new name the “Kaiser”)
MARY: yeah we did a lot of painful ab stuff
ANNOUNCEMENTS: highway cleanup this weekend
COT: 1 Peter 5:7 cast your cares on him
Carry each other’s burdens and don’t be afraid to share yours with other men

TClap |
0