Tag: Divac

Stupid face cards!

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WARMUP: quick mosey around parking lot, SSH, windmills, squats, merkins, up and down dogs, back and hamstring stretches
THE THANG: as we surrounded 4 KBs and 3 sandbags, we looked at the deck of cards along with the wienke that had all the exercises. Face cards are Jack 11, Queen 12, etc. “Breaks” were after 6-8 cards…I’ll explain later. Ruck was worn for most exercises.
• Hearts 2-7 chest press and swings; 8-Ace curls
• Spades 2-7 lunges (double count); 8-Ace merkins
• Diamonds 2-7 man makers; 8-Ace squats
• Clubs 2-7 clean and press; 8-Ace flutter with press
• joker – carry all the from the front of the school down to the softball field…maybe 200 yards there and back
• after 6-8 cards we took a break which consisted of a shuffle with ruck, gear carry swapping after 200 yards, mosey slick
• after we got back from breaks or jokers, we’d rotate positions so we had different gear in front of us given the different items in our arsenal.
MARY: none today
ANNOUNCEMENTS: skate or die has JOC tomorrow for a ruck workout, dam to dam fundraising
COT: praying for illnesses

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So Funhouse can stop crying…

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WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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Chupacabra farewell with ladders 🪜 sandbags and rucks

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WARMUP: no warm up
THE THANG: Tabata every 2 minutes, drop and do 10 merkins with ruck on… first one was even before we launched… whining coming from everywhere…

We had a ladder 🪜 loaded with sandbags (4×40 plus 2×60) pick up the ladder, put it on shoulders and start moving around the 1/4 mile loop, every time the timer went off we had to do 10 merkins, do Tabata and pick up ladder again and keep moving… stop about 1/3 of the loop right after the buzzer went off, form two lines and start passing the Sandbags sideways to the pax next in line, return Sandbags to starting point, now pass sandbags overhead to pax next to you, rinse and repeat twice… buzzer went off a couple of times during the sandbags exercise so everyone knew what to do…

Load sandbags back on ladder and keep moving, we didn’t get too far went buzzer went off again.. 10 more!! Advanced to starting point just in time for another buzzer, another 10 merkins; form two lines and start tossing the Sandbags to the other end of parking lot… yes, you guessed it, buzzer went off a few times… rinse and repeat… load up the ladder and keep moving… another 1/3 of the loop and buzzer went off again, 10 more, fork two lines and unload ladder, this time it was over the shoulder toss to pax next/behind you.. rinse and repeat twice and yes, buzzer went off a couple times…

Load up the ladder and keep moving.. another buzzer 2/6 of the loop, drop do merkins and grab ladder and keep moving… we had enough time to go back to COT
MARY: 20 squats with ruck on… buzzer went off one last time, 10 merkins… another round of 20 squats… 6 o’clock

It’s been my pleasure to be the site Q for Chupacabra for the past 16-18 months but it was time to put Chupa to sleep… we’ve had some great events and variety of WODs, and some times miles and smiles…

Thanks for everyone’s support…

Tinsel OUT

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Late Q, late backblast

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One of the worst feelings is rolling over and seeing the clock say 5:10 and you’re supposed to Q starting at 5. Quick decision that something was better than nothing, throw some clothes on and sprint out the door. Thankfully Divac had extra gear and put the PAX in motion. When YHC showed up we rucked around the front school loop stopping for some squats, merkins, curls and OH presses. The plan was 8 rounds of: 8 sandbag over the shoulders, 8 ruck pull throughs w/merkins, 8 curls, and 8 V-ups w/ruck OH. On odd rounds sprint to left fence then jog back. On even rounds OH carry to right fence then suitcase carry back. Due to YHC being late we didn’t get through all rounds. But times up back to COT. Thx Divac. Next time I won’t be late!

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Battle Bot’s Sound System

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WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation

Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer

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ACT Right

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It was a privilege to spend an hour under ruck with three HIM this morning. Conditions were fair (45 and rain), but the conversation was worth it. Here’s what we did:

Ruck 1.2 miles to Harris Teeter lot and about 1.4 to the gas station bathroom (Spider-Man can elaborate).

Round 1
25 Ruck Curls
25 Squats
25 Hammers
Loop the lot

Round 2
25 Overhead Presses
25 Swings
25 Skull Crushers
Loop the lot

Round 3
30 Ruck Rows
50 Flutters with Press
25 Sit-ups to Press

Ruck back
3 Miles Total

NMM
Days like today remind us of the value of friendship. Today would have sucked if I were left alone in the Gloom. I would’ve probably quit early or stayed in bed had it not been for a commitment to the men waiting on me. When things get tough and you want to quit, how will you ACT?

Are you Accountable – can you be relied upon?
Are you Committed – will you finish what you start?
Can you be Trusted – does the team know you have their back?
We are known not but what we say, but what we do/how we ACT. These men keep me on track. They help me ACT right. And I’m thankful for them.

Aye!
Italian Job

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You Could’ve Stayed In Bed

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WARMUP: Run the parking lot down and back, twice. 5 Jump Squats. 10 Merkins. 15 Mountain Climbers. 10 Windmills.
THE THANG: I’m not sure how much ground we covered but the intent was to get ~2mi plus a good workout to make getting out of bed worth it. After all, we have way too many guys staying in bed on a Saturday morning. Anyways, back to the topic at hand.
Line up on the left field line and bear crawl to the McDonald’s sign on the outfield fence. 20 Mountain Climbers. Bear crawl back for 20 more Mountain Climbers.
Run to the main hill on the back side. Run to the bottom, dodging deer, 5 burpees, NUR up the other side, 10 Carolina Dry Docks. Run back to the bottom for 5 Burpees then NUR up to the original start point for 10 more Carolina Dry Docks.
Head to the Pull-Up Bars:
Each PAX must complete 20 Pull-Ups and while you’re not doing Pull-Ups, you’re cycling through 10 Merkins and 20 American Hammers on repeat until everyone is done their Pull-Ups.
Head over to the 2nd most famous hill, Tara Tea Drive, again, dodging more deer.
Run to the bottom, 10 Jump Squats, run up, 10 Diamond Merkins. Complete 3 rounds.
Head to the field for a modified Jack Webb series:
1 WWII sit up : 4 Flutter Kicks. Complete all the way to 10:40.
Get on the line and run to the net and back.
Here’s the new one. Two lines, get in a plank position, head to toe. Man in the back does 5 Wide-Arm-Merkins then bear crawls to the front of the line (Indian Run style). Keep cycling through for about 50yds.
3-tier suicides.
MARY: Sprinkled in throughout the workout…that’s more my speed. We did finally close it out with Grave Diggers, Toe Touches and elbow planking.
ANNOUNCEMENTS: Newsletter (3 convergences in a row starting on Thanksgiving, Turkey money drive, clay shooting, etc)
COT: You should’ve been there. Our guys are carrying a lot these days. Head up, shoulders back, eyes clear and lean on each other as needed.

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4 corner sandbag mile

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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:

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