WARMUP: Exercises in Cadence
THE THANG: Cone Decathlon- 10 cones X 10 exercises X #10
ANNOUNCEMENTS: RYNL
COT: 1 Pax was a Celebrating a 19 yr Wedding anniversary đź‘Ź.
WARMUP:
Mosey to Amor for SSH, windmill, squats and some broga
THE THANG:
Continued to mosey toward the red caboose to find the F3 scarecrow that 3D and Harry Carey put together. Dojo quickly pointed out that he was holding 86lbs of kettle bells. Good work guys of incorporating 43ft into the scarecrow.
While there we knocked out 10 merkins, 20 squats and 30 LBCs.
Then we continued to mosey toward the print shop where we did the following
5 rounds
3 pull ups
10 squats
5 dips on the parallel bars
10 knees to chest
After wrapping up the WOD we walked a loop of the neighborhood and every 5 mins we would stop and do merkins until failure. We 4 stops, most of us knocked out 100 merkins and found our way back to COT
MARY:
Wrapped up with a few mins of LBCs and flutters before knocking out our last round of merkins
ANNOUNCEMENTS:
COT:
Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort
this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)
circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order
1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)
hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall
Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too
back to COT
Looks like we made it,
Barry Manilow
WARMUP: Welcome, disclaimer (lame today) and explanation of route.
THE THANG: Take the walking path toward town and take a left on Skipper and a right onto Tom Hall St. Follow Tom Hall and right onto Main St back to 160. Right on 160 and left onto Massey Street (up that hill) all the way to Harris. Right on Harris, right on Ardrey, left on 160 and back on the trail to COT. About 4 miles total
MARY: No Mary was done today
ANNOUNCEMENTS: Alcatraz 10 yr anniversary workout this Saturday at Runde Park. Dam to Dam 10K and fundraising events starting now. Support your local community
COT: Prayers for my mom with dementia and terminal cancer, and the men and women serving our country.
This was my first Q at Clydesdales and the 1st time I’ve Q’d a run in several years. It was great to be back on that familiar trail and to spend time time with my friends Twister and Change Order. The cool fall weather was the icing on the cake. What a great way to start the day!
WARMUP: Merks Squats Stretching Whining, Arm Circles. Mosey w Toy soldiers
THE THANG: Crazy 8s, Football field ladder work.
MARY: yes we did
ANNOUNCEMENTS:
COT:Fantastic discussion
WARMUP: mosey to a random lot for 11 of various exercises
THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.
Mosey to the mulch piles for more 11’s – flying squirrels and lunges.
Mosey to cot doing 2 flying squirrels after every island.
With 1 minute to spare pax stretched and did a 20 second body destroyer.
MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle
Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.
Cyclops
WARMUP: traditional – SSH , hillbil & imp walkers, broga
THE THANG: deck of pain / splint cards in half for 2 rounds. Rd 1) upper body R2) lower body and Mary
MARY: included in workout
ANNOUNCEMENTS: 200 pound sand bags are on sale
COT: message was preparation
WARMUP: Spectre led us out in a slight warm up as YHC was a couple minutes late
THE THANG:
Squat press
KB Swings
Manmakers
KB Swings
WW2 sit-ups w/ KB
KB Swings
Clean Pulls
KB Swings
Bicep curl to tricep extensions
KB Swings
10 reps for each exercise
Repeat for 10 rounds
MARY: N/A
ANNOUNCEMENTS: newsletter
COT:
WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:
RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap
RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap
RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap
RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap
RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap
RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap
RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap
Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.
MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!
Six pax at the Yard on a beautiful morning.
Began with a mosey run around the bball courts.
Warmup: SWIMLAPPs: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers (all I/C to 10), followed with some plank stretches.
Mosey run.
Fish Tacks: do movement until told to halt, then do exercise yelled out, we did: Toy soldiers – Bobby Hurleys; bear crawls – merkins; lunge walk – smurf jacks.
Mosey run.
Bench work: step ups, incline merkins, dips, calf raises, butt touch squats (all I/C to 10)
Mosey run.
Munitions work: bear crawl to the factory (30 feet away) and then do:
Burpees (5x); OH claps (10X); Merkins (10x); big boy sit ups (10x); Squats (10x). then bear crawl back home.
Mosey run.
Wall work, with 15lb slam ball: all pax wall sit, then one by one pax hold out slam ball for a ten count. Recover then all pax back on the wall, then wall-toss slam ball; recover then back on the wall, pax to triceps extension of slam ball (10x). recover.
Mosey run to COT area.
Light mary: LBC, pickle pointers, stretches.
Fini.