Tag: Dear Abby

The blockiest of Parties

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WARMUP: stretches before and some at top of Massey
THE THANG: 11’s on Massey burpees and jump squats. Run to smooth Baptist church parking lot. 4 corners. Reps of 25 merkens, big boys, dips , and squats. Run mode of transport. 3 rounds reduce count by 5. Run back to COT. DORA 200 flutters Nur up hill run down.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays

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The Norway Row and Stuff

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There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance!

We headed down over to the locked up pull-up bars for apparently no pull-ups. We pivoted with a double Dora.

Headed over to Cindy for some Striking Viking Norway 🇳🇴 rows in honor of the World Cup.

Back to COT for prayers and praises.

JWow

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Lazarus Beatdown

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WARMUP:

  • 7-to-1 Motivators IC
  • Imperial Squat Walkers: 10 reps IC
  • Merkins: 10 reps IC

THE THANG:

  • (run to front of theater)
  • Four Corners
  • Round 1: Bear crawl between corners. At each corner: 10 Merkins (40 total).
  • Round 2: Lunge walk between corners. At each corner: 15 Squats (60 total).
  • Round 3: Sprint between corners. At each corner: 10 Burpees (40 total).
  • Round 4: Broad jump between corners. At each corner: 20 LBCs (80 total).
  • Tabata Bonnie Blairs (8 rounds, 20s on, 10s off)

MARY:

  • 20 Boxcutters IC
  • 5 Captain Thors

ANNOUNCEMENTS: ✅
COT:

  • Prayers for friendship in transition to new home
  • Prayers for growing families
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Silk Curtain

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WARMUP: yea, that’s important

THE THANG: run all the way around Red Ventures (aka the silk curtain loop)
Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the way back

MARY: didn’t have much time, but did a bit at the stops

ANNOUNCEMENTS: newsletter

COT: was held. You shoulda been there, 100% of PAX hit coffeeteria afterwarda

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EMOM and Partner Ladder

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC

THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS

Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop

Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS

MARY:
Abs go round

ANNOUNCEMENTS:

COT:

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VQ with the Deck of Pain

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This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it.
WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers
THE THANG: DECK OF PAIN
Diamonds- Merkins
Hearts- Chest Press
Spades- Squats with block
Clubs- Curls
Jacks were 11, Queens 12, Kings 13, Aces 14, and Jokers 15 burpees
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter.
COT: What happens in COT stays in COT.

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Abs4America

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WARMUP: 10 SSH / Pogo Hops
THE THANG: Mosey to track at FCMS
.5 Mile warmup
3 minute high plank
200 toe taps
100 big boys
1 minute side plank pulse each side
1 minute flutter
Missed back
MARY: No time
ANNOUNCEMENTS: newsletter
COT: families

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Zombified Q @ ROF

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Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater Than CSAUP overnight ruck event. That is what pushed me past the selfishness of wanting to choose comfort over commitment, brotherhood. If I could endure that event with no sleep, then I can Q a 45min workout on 3 1/2 hours of sleep! I'm grateful to be surrounded by men who push me to be greater than! Feet hit the floor, water splashed on the face, a little caffeine and it was GO time!

WARMUP: Usual suspects

THE THANG:
Moseyed to the benches on the side entrance of NAFO, Asked PAX to find a spot on a bench.
#1 – 2 exercises: Step Ups & BulgarianSplitSquats
15 reps each leg of both exercises
10 reps each leg of both exercises
5 reps each leg of both exercises

Upon completion asked PAX to partner up for some Time Under Tension
Partner#1 holds Al Gore while Partner#2 completes 10 jump squats. FlapJack until you complete an accumulative rep count of 100 jump squats. Legs were burning by this point.

Moseyed to the pullup bars while picking up a Cindy along the way.
#2 – 2 Exercises: Pullups & ManMakers
Perform both exercises in the following sequence:
1 pull-up, 2 manmakers, 3 pullups, 4 manmakers, etc…
Continue till you reach the count of 10 and then reverse
count back down to 1. Will add up to 50 reps of each
exercise. PAX who finished 1st ended the pain for the
rest of the suffering souls.

Walked over to the hill with Cindy for a little Quadzilla w/ some core work.
#3 – This was done OYO. Run down the hill to the stop sign,
NUR back up to the top of the hill. Grab Cindy and
complete 15 BBSw/Cindy. Rinse&Repeat. We managed
to get in the minimum requirement of 4 rounds to quality
as a Quadzilla routine.

Took Cindy back home and moseyed to COT.

MARY: No Time Left On The Clock

ANNOUNCEMENTS: Read your NL

COT: STK!!!

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