Tag: Brawny

1 mile and no smiles

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WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half

Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:

Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side

Round 2 Slick

HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25

MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health

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Are you not entertained?

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WARMUP: right to business, broke out into two teams

THE THANG: 4 levels of action:
Round 1) work you way through exercises by flipping over papers, you either advance, go back, or go back to start and have to redo the exercises.
– squats
– American hammers
– Lbc
– Burpees
– Merkins
– ANd more

Round 2) cinder block relay/dora. Teams had to go end to end with the blocks and a KB and use the KB as the baton for the next guy.

Round 3) card sharks, every card had a work out associated, you needed to guess if the next card is higher or lower and do the workout, if you guess wrong you do the exercise and guess again.

Round 4) sandbag relay with man maker stops.

Hats off to Barkey, Brawny, and Conundrum for taking the crown!

MARY: LBC, Box Cutter, flutters, heels to heaven and others

ANNOUNCEMENTS: kitchen sink tomorrow, hog and coyote

COT: prayers and praises

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Push the Pace

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WARMUP:
THE THANG:
Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came. 3.5mi total.
MARY: walked up Massey backwards
ANNOUNCEMENTS: some CSOPS coming up
COT: yes

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Free the animal

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WARMUP:
– 10 Side Straddle Hops
– 10 Moroccan Nightclubs
– 10 Windmills

THE THANG:

– Jog to HT wall by O’Reilly – 3 min wall sit hands out, Drop 1 in at min 2 to finish

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 Jump-ups on benches

– Jog to Kids R Kids Learning parking lot – 50 Hip-Dips (25 each side) and 10 side plank crunches each side

– Jog to end of Grant Farm Dr. – 50 Squats

– Jog (L) to end of Palmdale Walk Dr. – 25 Merkins

– Jog up Reynolds Ridge Ln, take (R) on Berkley Hall Way, (L) on Stockbridge to Stockbridge Commons entrance by the dog spot – 3 Hill Sprints

– Jog to COT – 10 Burpees

2.2+ Miles of pain

MARY:
Cadence led by PAX
– 50 – Open Leg LBC’s (Come and get me LBC’s),
– 30 – Heel Touches,
– 10 – Back Extensions,
– 10 – Windshield Wipers

ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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Sink Flag Handoff

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WARMUP: Is for sissies.
THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell it was ten bag tosses mosey back to your bell and block for ten merkins, load back up and carry on.

7s with thrusters and four count mountain climbers with farmer carry each way with the bell and block.

MARY: Circled up, geared up, static hold with everything until you couldn’t. Planked and ten merkins over the span of two minutes to wrap it up.
ANNOUNCEMENTS: Flag handoff to the man <@U088CUMTQ05>
COT: Yep

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Harold and Kumar go to coaches box

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WARMUP: helping one another pull our rain coats over our rucksacks.

THE THANG: Headed out towards the coaches box, logged around 3 miles total.

– Went one way to find a locked gate.
– Second shot was through the construction site but decided against.
– Third idea was the baseball field but with the rain we didn’t want to ruin the field.
– Finally we found a quick sneak through and made it to coaches box…just in time for some merkins and to turn around a high tail it back.

Along the journey we stopped for merkins; calf raises, and squats few times.

MARY: None

ANNOUNCEMENTS: Brawnys new site Q announced, tort and hare, Hog and Coyete; Bethels Men shelter.

COT: Prayers and praises for the guys being out there and supporting one another, stress of things not going according to plan, and hope for a none stressful environment with extended family.

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Police escorts are optional but encouraged

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WARMUP: hula hoop, hoop hula,
THE THANG: ruck down to crime scene and collect coupons. Ruck up hill. Perform exercises: curls, low slow squats, flutters with press. Continue moving to continue to evade the police.
MARY: hip touch merkins. Hip stretching and line dancing like the Rockettes
ANNOUNCEMENTS: Tortoise and the Hare next weekend
COT: praise for successful surgery praise for travel prayers for postal niece

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Memorial Day continuation

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WARMUP: mosey with ssh and merkins
THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps.
MARY: only a little
ANNOUNCEMENTS: some
COT: yes

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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