Tag: Cheddah

SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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Snarky Title Here

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WARMUP: We warmed up by no one reading the backblasts
THE THANG:
We do this for the stats
MARY: No chicks
ANNOUNCEMENTS: If more than one person comments on this backblast without being prodded by Band Camp I will buy him lunch
COT: The 5th Core Principle

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27 – ALL of them were there

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WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)

Hand off to warning track for the main event

THE THANG:

Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins

Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats

On to the high school wall for BTTW.  Holding for an excessive period of time.  Once time was called pax moseyed to COT

MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle

Warning Track and YHC were given AAR’s and pax were dismissed after COT.

Always a privilege to see an accelerating HIM rise at The Coach’s Box.  T-Claps Warning Track.

👁️

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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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