WARMUP:
– 22x SSH / 11x Windmill / 22x IW
– mosey complete round around WEP
THE THANG:
– 11x exercises with 11x reps each
– after completing above mosey a round around WEP
– rinse and repeat
MARY:
– had some time left for Jack Webb and Sally with squats
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
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!
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.
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.
WARMUP:
SSH x 20
Merkins x 10
Peter Parker x 10
All IC
THE THANG:
Part 1
Using the field in 10 yard increments
Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run back to the end zone.
Run to 20 yard line, 2 burpees with 4 merkins each time you go down (8 total merkins). Run back to end zone.
30 yd, 3 burpee 12 merkins. Run back.
Continue until the other end zone is reached which would be 10 burpees and 40 merkins.
Part 2
Similar to above,
Instead, nur to 10yd and do 4 squats. Run bank to end zone
Nur to 20yd line, 8 squats, run back to start.
Continue until finished.
MARY:
11’s – Mountain climbers to dying cockroach.
ANNOUNCEMENTS: check the newsletter. 10 year started today. Post as often as you can.
WARMUP: Drill bit warmup: Mosey around the park’s path, stopping every 1/10 of a mile to do 10 merkins, 15 squats and 20 ab exercises. Hit 5 drill bits before moseying to back parking lot of Springs Global.
THE THANG: In parking lot: 10 merkins, lunge walk to opposite curb then 25 calf raises. Rinse and repeat two more times. Mosey to courtyard in front of Pike building. 5 derkins, 10 step ups, 15 calf raises in rip stick squat position. Mosey to grassy hill across from veterans park. NUR to the flat part of hill then do 10 merkins, run to the top of the hill and do 10 more merkins before running down the hill. Rinse and repeat. Mosey back to parking lot at Pike. 10 muscle ups followed by 1 minute of wall sits. Mosey back to COT for Jack Webs and Hip exercises.
MARY:
ANNOUNCEMENTS: all ao’s closed on Monday. Meet at NAFO at 6:00 for 9/11 workout.
COT:
WARMUP: None
THE THANG:
1st Quarter: 1 LAP
-20 ea. Curls – (with blocks)
-20 ea. Overhead Press – (with blocks)
-20 yard high knee out and back
*rinse and repeat 4 times
2nd Quarter: 1 LAP
-20 ea. Merkins
-20 ea. Swings (with block)
-20 yard shuffle out and back
*rinse and repeat 4 times
3rd Quarter: 1 LAP
-20 ea. LBC’s
-20 ea. American Hammers (in cadence)
-20 yard Bear Crawl out and back
*rinse and repeat 4 times
4th Quarter: 1 LAP
-20 ea. Squats
-20 ea. Lunges
-20 yard Nur then run back
*rinse and repeat 4 times
1 LAP
MARY: none
ANNOUNCEMENTS: read the newsletter. several PAX registering for the Spartan November 19th
COT:
WARMUP:
– was done
THE THANG:
– all of it
MARY:
– goes around
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held with some runners added
An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)
Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.
Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.
Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.
WARMUP:
YHC took the pax to the top of Massey where State Farm delivered the COP. YHC finished a few exercises including mandatory SSHs the moseyed to stops along the way to WEP with burpees at every stop.
THE THANG:
The Seesaw is the hills between the new improved parking lot at WEP. Partnered up for bombjacks and lunges to 8.
Hit the stage for partner ab work.
Nur back and forth up the hill.
Finished with wall sits and burpees.