Tag: Cheddah

Grab ‘em by the ears

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WARMUP: ran around big parking lot. Max was right that when you say “he won’t run far, he has boots on”, that’s a bit of a lightning bolt to make you want to run further and faster.

We stopped for round 1 of 11×33 paying tribute to our boy Cha-Ching. 11 burpees, 33 SSH OYO. Kept running back to COT for round 2 of 11×33. Rucks on, sandbags on, 10 squats OYO.
THE THANG: Picked up our kb and headed towards the stop light. Dropped the gear for 20 in / erkins (incline merkins). Grabbed the rucks for 20 shoulder presses.

Headed down the hill with all our gear and stopped half way for 20 tricep extensions (dropped sandbag, kept ruck on). Left kb and put the sandbag on for the bottom of the hill. Bottom of hill with ruck on, AMRAP the sandbag for shoulder presses. Back up the hill to the kb spot.

Drop the sandbag, grab the kb (by the ears I guess) for front shoulder lifts – AMRAP. Reason for the AMRAPs is because we wanted to max out and guys had different weights…and different stopping points.

Gear up and back up the hill to our incline merkin spot at the light. After 20, gear up to the school entrance for the last stop. Drop all the gear, ruck overhead for another 20 shoulder presses. Back to COT to drop the gear, then a lap around the small lot…with round 3 of 11×33. (We did have at least 4 former 1stF Qs present so why not…and then 9 other beasts, all with 1stF leadership qualities and/or current or previous site Q roles.)
MARY: Mixed it up and replaced core work with stretching let in a rotating fashion (core principle #4).
ANNOUNCEMENTS: thanksgiving convergence is on…thanksgiving. Upcoming December CSAUP- be there and get a team.

Do difficult and uncomfortable things! Life is going to throw these at you – why not prepare yourself!
COT: CSPAN style because we all need this.

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3 Evolutions of Hurt

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PAX were encouraged to add an extra 10-15 pounds to their rucks for this week’s version of intense ruck training. Right after a quick disclaimer it was explained that the reason for the added weight was to prepare for the reality of GORUCK event. Rucks never weigh 20 or 30 pounds at an event. They start there and go up with the weight of gear, food, and water. So why train with less than you are going to shoulder when it comes time to face the challenge?

Unfortunately only 3 PAX carried the added weight this week, so hopefully the message sank in. And the added heckling from Cheddah for those not increasing weight probably didn’t hurt either.

WARMUP:
SSH X25
Merkins (slick) X10
That’s all…..

THE THANG:
Evolution 1:
Ruck to the top of the parking lot, drop the sandbags and ruck to the other end of the lot. We had the full length of the soccer field fence on our left side.

– Bear crawl 3 parking spots, complete 1 merkin
– Bear crawl 3 parking spots, complete 2 merkins
– Continue the series until the end of the spaces and 10 merkins was reached.

Collect the sandbags and complete a ruck around the big loop.

Evolution 2:
Drop the sandbags at the end of the parking lot on the same section we bear crawled. Walk down to the half way point and drop our rucks.

Ladder with 10 on one end and 1 on the other.
– Curls with the ruck
– Bent over rows with the sandbag
– Run between ~50yds

Collect all the gear and complete another big loop.

Evolution 3:
Pretty simple and terrible. Starting at one end of the stretch we were working on and moving the full length of the fence.

Toss the sandbag and complete a Man Maker until you reach the end.

MARY:
Went around the group calling exercises. From memory, we had LBCs, Big Boys, Box Cutters, Freddy Mercuries, and at least one more I can’t remember.

ANNOUNCEMENTS:
9/11 WOD at NAFO this Saturday at 0630. Bring a ruck and sandbag

COT:
Spocket is doing some great things with this AO!! I appreciate the opportunity to be a part of it.

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Taste of pain at the buffet

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Rolled in with 10 min to spare but unbeknownst to me that was much time to get all of my torture equipment set up.

WARMUP: None straight to the THANG

THE THANG: Set up 16 stations and 3-sets of cones towards HT. Set a timer HITT timer for 1 min of exercise then 10 sec of rest then move to your right to the next station for 4 sets. Then proceed to to run suicides with the timer set for 2:10 what ever time you have left is your rest time.

Stations
1. Dumbbell front raises to lateral raises
2. Dumbbell Squat to Overhead Presses
3. Dumbbell swings
4. Slam balls
5. Throws
6. Sandbag Overhead Throws
7. Sandbag Curls
8. Hand Release Merkins
9. American Hammers With Medicine Ball
10. Alternating Toe touches
11. Kettle bell Chest presses
12. Sumo Squat Pulses
13. Burpees
14. Reverse Crunches
15. Wipers
16. Mike Tysons

ANNOUNCEMENTS:

COT: continued prayers for the Weed family’s loss of their son. Also prayers for a church goer that was hit by a car.

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The Shirtless Wonders

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WARMUP: Change Order with stretching and other fun stuff
THE THANG:
Trucker started off with some wind sprints between the light poles in the back parking lot. Merkins completed at the end of each round. Four rounds finished before next hand-off. Fishstix had next. Partner up, One partner bear crawled to the wall and completed 5 muscle ups and back to other partner. The other partner did the following exercises: HR Merkins (Rd1), CCD (Rd2), and Flutters (Rd3).
Hand-off to Mainframe. Partner burpees, each partner alternated doing burpees starting at 1, when the team reached 20, they ran a lap. Four rounds, lots of burpees.
Finished with Change Order broga

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Deck of Cards

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WARMUP: Ruck Lap
THE THANG:
Went through the whole deck of cards
Hearts= man makers
Diamonds=LSS
Clubs= big boy situps with ruck overhead
Spades= ruck swings
Jokers = 200 meter ruck overhead walk
workout to 104 reps of each exercise
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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Elite 8

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WARMUP: Mosey to the light poles in front of the school.  One in cadence exercise was called with 5 burpees OYO after each exercise.  

Bear crawl between the last two light poles before moseying to the basketball court behind the school for act 1

THE THANG
Act 1 – On the line
Each PAX shot a free throw.  A make meant a lesser penalty.  A miss, a greater one. 8 sets of 2 liners, 4 liners, and a few burpees mixed in.  
We took our ball and moved on to act 2 on the south end of the school.

Act 2 – 4 corners (5-10-15)
At each corner – 5 hand release merkins, 10 squats and 15 lunges per leg.  

Mode of transport – bear crawl between station 1 and 2, nur between station 2 and 3, Bear crawl between station 3 and 4 and side shuffle between station 4 and 1.

Mosey to the front of school stopping at a light for monkey humpers in cadence and then made is back for 3 minutes of…..

MARY: PAX called out exercises and all were done in cadence until 0600 brought us to name-o-rama and……

ANNOUNCEMENTS: August has opportunities. Get involved.

COT: 5th core principle (YHTBT).

Closing thought – if life is 10% what happens to you and 90% how you respond. Is your 90% consistent enough to lead right?

Maximus – Thanks for the opportunity to lead.
Cyclops.

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WEP Ruck

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WARMUP: None
THE THANG: Rucked from Kingsley to WEP, looped around the track at WEP and back to Kingsley. 3.3 miles
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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I’ve Never Done This Before

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WARMUP: World’s shortest mosey (10yds), 5 Burpees, Mosey more, Shoulder Taps, Mosey more, SSH, Mosey more, Toy Soldiers, finish the Mosey to the back lot.
THE THANG: We had a circle of cones ~10yds out from the center cone. On the outside of the circle, we’d complete the round of exercises, 10 reps each, then bear crawl to the center cone for 2 wide-arm merkins, then crawl bear back to the outside circle and wait for the six.
Rd 1: 10 Carolina Dry Docks & 10 Peter Parkers
Rd 2: 10 Parker Peters & 10 Dips
Rd 3: 10 right side lunges & 10 left side lunges
Rd 4: 10 Slooooow Squats & 10 Jump Squats

Light Poles: This is something I’ve never done and had no idea how long it would take. Remember, not a pro and this is peer led.
Starting at the first light pole, run up two light poles, NUR back one, then 2 V-Ups.
From that point, run up two more light poles, NUR back one, 3 V-Ups.
Continue all the way up the hill to the 13th light pole, adding 1 more V-Up at each light pole.
Mosey back to the 1/2 wall I love so much and grab a partner.
Partner 1: 5 Over & Backs (more complicated than it should’ve been)
Partner 2: Burpees
Flapjack
As a group, 10 Muscle Ups.

MARY: Back at COT
ANNOUNCEMENTS: Independence Day Convergence, Stuff The Bus, HIM Camp
COT: Yes

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