Tag: Clickbait

Let’s Make the Fort Sore again

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WARMUP: yes. you’d be crazy not to

THANG:

https://wodwell.com/wod/daniel/
(most finished in 35ish)

https://wodwell.com/wod/clovis/
(got in 1.5ish rounds, only 8.5 left to go…)

Was hard today. YHC is especially struck by 1st Lt. Clovis Ray leaving a job in investment banking at age 32 for an Army commission.

Prayers for those that still miss 1st Lt. Clovis Ray and SFC Daniel Crabtree at their Thanksgiving table every year.

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South of The Fort

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WARMUP: mosey to Harris Street Park – MNC, merkins, imperial walker
bear crawl length of bb court and lunge walk back. 2x
THE THANG:
half the group did merkins while half ran a lap around the park
half the group did LBCs while half the group ran a lap around the park
Group ran ran a trail from Harrris Street Park to Creekside Drive ran up and down Hampton Hill 3x doing Burpees at the top 15-10-5
Group ran from Creekside to Fort Mill HS pull up bars

5 pulls ups heels to heaven 2x
10 knees to nipples and derkins 2x

ran from Fort Mill HS to WEP trail head at Harris Street Park.

Stopped and stretched and continued running on trailhead to WEP

Grinder closed us out with a round of Airborn’s hip exercise
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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My hero gave me life!!

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WARMUP: grab a block and get to pain station

7mins of burpees

THE THANG:

With cinderblocks
💥 mom was 84 so that was our count
💥 6 exercises for each of her kids all with Cindy’s
💥 💥 Tri-extension, Man Makers, Curls, WWII Sit ups, Dips, Block Squats
💥 💥 Every 5 mins run 84 yards and do 11 Derkins run back

Thanks for opportunity and honor your heroes today!! 👏🏻 🔥 🙌🏻

MARY:
2 mins of Mary with Clickbait and Mark Twain
ANNOUNCEMENTS:
Slash’s fund raiser for beetos

COT:
Prayers and praises around COT

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50 for 50

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WARMUP: Yes, some of the usual
THE THANG: A circle of 5 stations of 10 reps each with bell. after each station we traveled to the center point and back in varying modes (lunges, bear crawls, etc). Total of 50 reps per circuit represented 50 yrs of pain as a Tecas Rangers fan, heading into Wolrd Series game 1 later on 10/27.

we made it through 4+ circuits.

NOTE: this is posted 10 days later and Rangers are champs!!

COT: Thanks to pax for posting to only my 2nd KB Q. Good to connect with new faces Liberty Bibberty, Wooden Leg and Rubber Ducky and to see Rolloff back out in the Gloom.

thanks for the Q stick Happy Hour. you were missed!

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“Uphill Battle Burner”

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WARMUP:
SSHops 20X
WMills 10X
HBWalkers 10X

Weighted bags, users choice. Walk uphill stopping at 5 light poles for below movements:

5 – Under the wires
10 – Explosive Negative Pushups
15 – Man-Makers
20 – Alternate Leg Jackknifes
25 – Crunches

Lunch downhill stopping at 5 aforesaid light poles to perform following movements.

5 – Archer Push-ups
10 – Diamond Pushups
15 – Squat w/ overhead press
20 – Heals to Heaven
25 – American Hammers

Performed 2 Evolutions

MARY:
None
ANNOUNCEMENTS:
Read newsletter
COT:/

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Halloween Fears

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Kept ’em moving.
Used a pretty standard warm up:
SSH
IW
HW
Merkins – slooooow cadence
Some yoga

Stopped for pull-ups (Print Shop)
Stopped for wall pull-ups (Springs office building)

Did some unaided pigeon lunges

Made it to the WEP hill for 7s
Burpees and Bombjacks
Reverse bear crawl up the hill
Reverse lunge down the hill

This was hard. Dark Helmet bat flipped

Stopped for Bulgarian Split Squats (Pike Electric)

NMM:
Asked guys during the workout what their biggest fears were. Among the answers were: not leaving a legacy for our family, recurrence of disease, mental health issues in our kids.

Love being in a space where we can work on being high impact men and share what is authentically on our hearts

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A Fran-tastic time atop the hill

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WARMUP:
9 Motivators
Merkins
Peter Parkers
Low slow squats

THE THANG:
With 7 men and 3 sandbags:
Take
The
HILL

Stop along the way for
10 squats
10 merkins

At the top
Fran-ish (Fran is a benchmark Crossfit workout. It’s supposed to be Thrusters and pullups)
21-15-9
Thrusters
Rows

Return to COT on time

MARY:
I’m not a professional, but we landed the plane at precisely 0600 so no need to fill some extra time with nonsense

ANNOUNCEMENTS:
Sober October
CRI Training

COT:

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MP – Sep 7 – Your mom would’ve been proud

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WARMUP: This is MP. That’s not really a thing.
THE THANG: Running with pushups
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Sandbags and logs

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WARMUP: Windmills, 4 count squats, imperial Walker’s, merkins, then light ruck shuffle to loosen everything up.
THE THANG: Buy in: every 2:30 complete the following w/ruck on entire time: 10 squat cleans w/sandbag, 10 merkins, 10 OH sandbag press and 10 bentover sandbag rows. 4 rounds for 10 mins total. Honestly this was a terrible idea. It takes almost the entire 2:30 to complete so very little rest between rounds.
Quick break to recover them grab a couple of sandbags and move to back of school. Grab the logs, 3 PAX per log and move them back to front of school. Each team front rack carried their log the length of the parking lot. On other end perform 10 team overhead log presses then 10 team log squats. Front rack carry log back to start point. Set log down then complete the following: 3 rounds of 3 exercises. 1st round is 21 reps of each, 2nd round is 15, and last round is 9. 3 exercises were front ruck squats, overhead ruck presses, and swings.
Pick up the logs and take them back to spot behind school. Grab sandbags and move back to cars. Couple of minutes left so another 3 round, 3 exercise routine. This time reps are 15, 10, then 5. Exercises were overhead lunges, ruck curls, and flutters. Times up. Work was done and no one was injured. Successful morning!
Thx Sprocket for the opportunity.

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