Tag: F3DaVinci

Flash WOD

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WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

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Treehugger Ruck WOD at Chupacabra

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We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck

It was a sweat fest and the merkins with the ruck on received the most complaints.

We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.

I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.

Stay hydrated brothers!!

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Often threatened, finally bestowed!

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WARMUP: Grunts and groans and turn your gear on
THE THANG: The third Monday means Wally World. FunHouse taking a young FNG down the road and back. Mainframe and Hoff got their miles in as well. YHC still walking on a road to recovery. DaVinci and Crabcakes were busy lugging those rucksacks.
MARY: Turn off your gear
ANNOUNCEMENTS: Read the newsletter
COT: Prayers for Mainframe’s 2.0s with camp adventures and work concerns. Praise for Funhouse’s 2.0 coming back from a successful trip to Clemson soccer camp, also her first overnight camp experience! Funhouse came out with a buddy’s 2.0 who loves to mountain bike. And for years in The Fort we’ve heard a certain handle bantered about but never placed. Well that all changed today as Liam Gouda is now officially Skid-mark! And he thinks it’s awesome! AYE!

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Rollin’ on the River

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WARMUP: Turn on your lights
THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of getting dressed in the dark so you don’t wake the M.
MARY: Turn off your lights
ANNOUNCEMENTS: Golf tournament. Next Monday Flight Plan will meet in adjacent parking lot behind Killingtons because Starbucks is being paved.
COT: Prayers for Backdraft’s in-laws the Williams in Covid quarantine in Italy; prayers for healing for Sugar Daddy’s back; prayers for recent graduates for smart decisions this summer and guidance as they enter life’s next challenges.

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This is what I get for bringing Tinsel COVID tests

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WARMUP: Forgot this part. It was a ruck though… Warm ups are for the weak…
THE THANG:

So Tinsel needed some approved COVID tests for his return from Mexico and I had a few left over so I told him Thursday night I would bring them to Chupacabra in the morning… His response was basically “Great! Can you Q too?” So this is what you get when that happens

Total miles: 2.11 on my watch

Basically went to TCES and back with some “discomfort stops” (not really bad enough to be actual pain…)

Halfway: 20 High-Pulls, 20 Overhead Press
Turn: 20 Squat, 20 Bent Over Rows
Halfway: 20 Squat, 20 High-Pulls
COT: 20 Overhead Press, 20 Curl

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ChuaHut and water buckets

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WARMUP: Moroccan night clubs, overhead claps, low slow squats, merkins
THE THANG: two 2 men teams, partner 1 carried the 30# and 50# kettlebells alternating weights to the other side of the hut while partner 2 did squats; switch partners and switch exercise to lunges, keep switching until done with ruck swing, high pulls, flutters. We got soaked even under the hut.
Rain stopped and went for a 1/2 mile ish ruck.
Back at the hut we ditched the KB’s and found two 5 gallon buckets full of water, one per team. Go back and forth in a zigzag going around each post, back to partner and hand the bucket until reaching the last post.
Back to kettlebells, partner one carries KB other partner carries bucket, around the driveway in front of the church. Switch half way around the circle, alternate with other team between 30# and 50# KB, we did 8 laps.
Back at the hut, pax 1 will carry both buckets to the other side and back, longways, while 3 pax did different exercises. Four rounds of this.
Went for another 1/2 mile ish ruck, back at the hut for some Mary.
MARY: flutters, chest presses, American hammers, more vest presses and finished in with triceps extensions.

COT: prayers for families, kids and teachers.

Tinsel out.

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