Suicides (3 rounds):
3 snatches (per arm) at base line, 1 burpee at each turn (3)
2 snatches at base line, 2 burpees at each turn
1 snatch at base line, 3 burpees at each turn
With other random exercises mixed throughout…
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP: run to middle school track
THE THANG: 3 exercises, one lap on track, rotating mode of transportation through speed zone
MARY: the run back
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl
Mosey to Board of Pain, then
5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:
Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks
Run back to shovel flag for CoT
ANNOUNCEMENTS:
Read the Newsletter
COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.
WARMUP: mosey to the corner of Thomas Knapp & Kaja ct
THE THANG: speed work 5,4,3,2,1
MARY:
ANNOUNCEMENTS: @hardwood is a MAN among boys
COT:
WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…
First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees
2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins
3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters
Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons
Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!
Warmup: cause it’s the right thing to do
Mosey over to explore Forest Creek
Stopping to do:
5 burpees
10 merkins
15 Plank Jacks
20 Jumps Squats
25 Mountain Climbers
Hit about 6 rounds and 2.8ish miles
Did stop once to do Jackass Burpee Webb from the F3 exicon….those suck. Got to 5 burpees and 20 donkey kicks
Good fellowship this morning (as is always the case when you get to run with Cohiba).
—
Band Camp dismissed
WARMUP:
31 IC SSH
THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.
Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.
Headed over to COT to wrap up with 10 burpees OYO
MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER
One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.
Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies
Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.
After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.
Strong work by all. The Brayden hill is unforgiving.
Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.
Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.
NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?
Thanks for the tap today, Badlands.
Punch List out.
WARMUP:
The usual
Deadlifts
Focus on doing Cleans correctly… because there will be a LOT of them. If done properly, lower back shouldn’t hurt, but your traps will be sore.
THE THANG:
With 40lb and 60lb sand bags
4 corners – 10 reps, increasing by 5 each lap
Mode of transport: Sandbag mile (clean the bag up, and throw it)
Corner 1: Chest Press
Corner 2: Overhead Press
Corner 3: Flutters
Corner 4: Curls
Made 3 laps, which got us to right about a mile. Bloody knuckles and all
MARY: Ain’t nobody got time for dat
ANNOUNCEMENTS: newsletter
COT: