Tag: Deep Dish

The Traz – 080925

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WARMUP: Probably some.
THE THANG: We ran to the Golf Club and back and did a lot of dumb stuff on the way… there were bear crawls around the circle in front of the clubhouse, carrying rocks up and down the cart path hill, and other silliness.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Rings and Fires – 30JUN2025

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WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Sunny Delight

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WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot

THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D

Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell

MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps

ANNOUNCEMENTS: Newsletter, Coffeteria

COT: VQ Feedback and FNG @Fargo

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Field Work

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WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way

Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back

Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side

Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track

Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs

MARY:
– Take turns going around the circle calling exercises until time runs out.

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10×10 Board of Pain

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WARMUP: SSH, windmill, merkins, mosey
THE THANG:
10 rounds, 10 reps of each exercise:
– 1 hand KB swing
– Clean and jerk
– Thruster
– Tricep extension
– Curls
Farmers carry to end of parking lot. Repeat x10

If anyone puts down their KB, all PAX must do 5 man makers on the spot

BONUS:
Divided parking lot into 4 sections.
Put KB at starting line. Run to 1st section do 2 burpees, run back to bell do 2 man makers. Run to 2nd section, 4 burpees, run back 4 man makers. Repeat to the end of the parking lot with 8 and 8.

MARY: no time
ANNOUNCEMENTS: yes
COT: had to be there

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Deadly Dozen

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WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north

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Freaky Thursday

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WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:

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Musical murder bunny Humper with a moving target.

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: Warmup:  MUSICAL
1 Devil went down to Georgia remix by State of Mine (3:37)
1 Base = Imp. Walkers
2 Chorus: Plank Jax
3 Solos: and walk-ChP
2 Country roads remix by Me first & Gimme Gimmes (2:11)
1 Base = Hillbillies 
2 Chorus = Windmills 
 

Thang#1: one man Murder-bunny-humps to cone & carry back(first 2 exercises)- while the rest do an exercise…, then change exercise: 

• Single leg Halos (stability!!)
• Cossacks w/ OH Press
New MOT:Lunges with cross-body swing
• 1-Leg RDL w/ Row
– Devils’ Halo: rt ft around head to left, return to Lt ft

Thang#2:  moving target series… sprint hill & crawl-bear down after each series, Plank/Al-Gore till 6 is up

A Cleans-press-squat
1 1-2-1, 1-3-1, 1-8-1 
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
B Alt. RDL’s, Snatch, Curls
1 1-2-1, 1-3-1, 1-8-1
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
C Windshield Wipers, Bulletproof Knight, American Hammers
1 2-4-2, 2-6-2, 2-16-2
2 2-2-4, 2-2-6, 2-2-16
3 4-2-2, 6-2-2, 16-2-2

MARY: w/in last series
ANNOUNCEMENTS: same as newsletter
COT: prayers for flood victims, recovery of sick loved one’s, marriages

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Cindy 11s // 5 types of wealth

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WARMUP: a short one
THE THANG:
1st 30:
4 corner 11s with Cindy
1st corner: thrusters + merkins
2nd corner: curls + jump squats
3rd corner: American hammers + big boys with Cindy
4th corner: overhead squat + single arm row

2nd 30:
Conversation around the 5 types of wealth based on the book by Sahil Bloom
1) time
2) social
3) physical
4) mental
5) financial

Dimmer switch analogy

MARY:
ANNOUNCEMENTS: a couple
COT: yes

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