Tag: Boogie Down

Drop the Pull-ups take the Cannoli

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WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl

Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats

15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:

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The Ballroom: Dancing on all fours ?

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WARMUP: few exercises then track with slow mosey around campus
THE THANG:
5/17/1971 is CakeBoss bday so we did little work around those numbers
5 – rounds
17 – mountain climbers in cadence
19 – Mak Tar Jais
71 – Yard bear :bear: crawl

Looks easy until 3rd round and you want to quit
All the PAX finished strong :muscle:

MARY:
ANNOUNCEMENTS:
COT:

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What’s In The Cards For Today?

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WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

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We was rollin

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WARMUP: moseyed over to side by Persis and did a warmup with

SSH
Windmills
Strawberry pickers
MNC
Overhead Claps
Low and slow squats
Cyclops
Plank
Downward Dog
Upward Dog
Runners stretch
Merkins

THE THANG: back towards COT where I had a shoebox with two sets of dice and 12 exercises listed for respective dice combinations
We did three iterations with partners of 3, one person rolls, then runs a lap while two ppl do the exercise, then we did person that rolls and both other ppl run while they do the work and then finally one partner rolls and does does exercise with one partner while third runs.

MARY: no time
ANNOUNCEMENTS: CANNOLI RUN
COT: YES!

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Dora & Corners

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WARMUP: Mosey to Tesla Charging Station
25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD’s
Partner Ran lap around Parking Lot
Thang#2: Four Corners (all four corners of Empire Pizza shopping center
10 Merkens, 15 Squats, 20 Mountain Climbers, 25 Flutters
4 laps total:
MARY: Lots…………. abs will be hurting.
ANNOUNCEMENTS:
COT:

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Moderate Manion

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Found out this morning that there are some differing opinions of what a moderate AO means…

WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.

THE THANG:
Manion memorial WOD
(moderate version =slick)

7 rounds
29 LSS (IC)
1/4 mile run

Finished and had about 15 minutes left.

Merkins and overhead clap progression

MARY: assortment of exercises called and led by PAX around the circle

ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger

COT: yup

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Armory 15APR2024 – Mog Mile

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WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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