Tag: decibelf3

Cura-hee Cura-hoo Cura-ha Cura-haha

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WARMUP: SSH, windmills, broga
THE THANG:
Move all weight as a team around school to first location
Mosey to Fire Ant Hill
1- 22 Single arm ruck pulls (11ea)
2- 18 Reverse lunges (9ea)
3- 14 Ruck squats
4- 10 OH ruck press
Mosey to “Field of Dreams”
12 min
Jerome WOD
Pair up with like-sized pax
75 yds
-Casualty carry down
Spring back
-Farmer carry two rucks 25 yards then 10 burpees. Repeat two times
-fireman drag buddy half way back
-run to recover rucks
-spring 75yds home.
Deck of Cards – F3 edition
Mosey to COT
MOLESKIN: Lots of great work put in after a Memorial Day Murph yesterday left slinky arms across the board. All of the sandbags were used, moved from station to station, and apparently had a re-visit to Fire Ant Hill.
Mosey to Field of dreams, where we picked up the Jerome WOD, named after Jerome Gonzalez who passed away at the Bragg heavy a few years ago.
Ended on F3 deck of cards style for these few minutes remaining, with Mainframe electing all exercises to be done with ruck on – as if the workout wasn’t fun enough.
Fun times, if you missed it, you missed it.
ANNOUNCEMENTS: Kenya convergence 6/10

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I wanted miles so that what they all got

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WARMUP: Put on your Ruck

THE THANG: I wanted some miles because it’s been awhile, so thats what everyone got. We logged a touch over 3 miles by my watch with small PT stops every 10 minutes or so for some
High Pulls, squats, over head press, curls, etc.

ANNOUNCEMENTS: Run on Saturday in the Cannoli Run to get Twister off our backs!

COT: Keep praying for Luca

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Sandbag galore, ABS lab and broga

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WARMUP:
Moroccan night clubs
Arm circles forward
Arm circles backwards
Mosey around baseball field
Windmills
Low slow squats
Mosey to bating cages, NUR back
More Moroccan night clubs, had to get those shoulders warmed up

THE THANG:
Move to the baseball field with 2×60# sandbags and 2×40# sandbags
Partner up and grab a sandbag, smart choices for those who picked the 40#
Bear crawl drag forward to other side of field, partner one drags, partner two bear crawls next to him, alternate after one pull
Backwards pull to starting point: squat, grab bag and pull behind you
Forward toss: squat, grab sandbag, clean to chest and toss forward, alternate after one toss with partner to other side of field and back to starting point
Facing the fence, lateral toss left to other side of field, keep facing the fence, lateral those right
Divide into two groups, one 60# and one 40# per group
Pax 1, Forward toss both bags, take turns with all pax to other side of field and back

Pax 1, bear crawl pulls both bags, take turns with all pax to other side of field, backward pulls back

200# drag: tied all bags with rope, 10 yard pull all bags to you using rope while rest of pax do LBC’s, it looked better on paper so downgraded to 140# drag, each pax was able to do this once

Click 60# back to the bunch, everyone grabs a piece of rope, drag the bunch to other side of field and back, Uber called this the reindeer run

45 minutes of hard pain…

MARY:

5 minutes of ABS lab:
20 Big boy sit ups
20 Heel taps
20 Flutters
10 Box cutters
50 LBC burn

10 minutes of broga… best way to end a hard workout

ANNOUNCEMENTS: trash pickup, cannoli run, Mike doty race
COT: prayers for all that need healing, praises to kids and teachers about to finish another school year

Tinsel, OUT

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Carrying a Burden

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WARMUP: Windmill, Hula hoops, Hoops hula, Low slow squats
THE THANG: Pick your poison from the junk in my truck. Did laps around the parking lot and switched coupons every 10 minutes
MARY: Broga
ANNOUNCEMENTS: newsletter
COT: Closed in Prayer

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Fab 4

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Ruck a warm up lap around field stopping to do some Imperial Walkers, Squats, Merkins, and Mountain Climbers. Ruck over to side of school. 4 rounds of the following: 10 man-makers, 10 OH press, 10 merkins w/ruck, and 10 bent over rows.

Ruck to other end of school. Partner up. 200 swings, 200 big boys, 200 curls, and 200 squats. P1 OH carries the sandbag to the stop sign, then front carry jog back and switch. We made it to the curls before time was up. Carry everything back to COT.

Small group this morning but good conversation. Until next time.

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Grout Can’t Count (burpees very well)

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WARMUP: Mosey to Windward Dr. circle.
20 – SSH, 15 – Goofballs, 15 – Hillbilly Walkers, 15 – Windmills
THE THANG:
#1 Dora
100 – Hand Release Merkins
200 – Dips
300 – American Hammers
– partner ran around the circle
#2 – 4 corners of fun topped off with a burpees
10 rounds – each round counting down by 2 reps
Round #1 – run to center and do burpee following each exercise
20 – Flutters, 20 – Mountain Climbers, 20 – Squats, 20 – Merkins
Round #2 – run to center and do burpee following each exercise
18 – Flutters, 18 – Mountain Climbers, 18 – Squats,18 – Merkins
Round #3 – run to center and do burpee following each exercise
16 – Flutters, 16 – Mountain Climbers, 16 – Squats, 16 – Merkins
……….. continued to count down reps by 2
After all 10 rounds we ran 1/3 mile around the park
MARY: none
ANNOUNCEMENTS: read your news letter
COT:

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Currahee is the hardest AO in The Fort and we’re going to prove it!

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WARMUP:
SSH
Windmills
Merkins
Low slow squat

Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag

THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters

If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill

Take a breather at the top, return to bottom, switch and repeat

Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters

MARY:
We were already 8 minutes late to COT

ANNOUNCEMENTS:
Newsletter

COT:
Prayers for Luka

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Triple Threat

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WARMUP: Standard COP
THE THANG:
Triple Threat

Neighborhood hill
Crazy Eights – Merkins, Flutters

Adjacent hill
DORA – Burpees, Squats, Monkey Humpers

Big Hill
10 Donkey Kicks,
Bernie Sanders Halfway,
5 Bomb Jacks, Run to top,
10 Dry Docks for time

MARY: Ablab
ANNOUNCEMENTS: AMRAP for Autism, Read Newsletter
COT: Prayers for Betsy and Craig for healing, and Divac’s M for the final leg of pregnancy.

Also referenced a book about work: https://www.amazon.com/Every-Good-Endeavor-Connecting-Your/dp/1594632820

Honor to Serve

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