WARMUP: one lap, 1/3 mild
THE THANG: Board of Pain, ruck version
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: hula hoop, hoop hula,
THE THANG: ruck down to crime scene and collect coupons. Ruck up hill. Perform exercises: curls, low slow squats, flutters with press. Continue moving to continue to evade the police.
MARY: hip touch merkins. Hip stretching and line dancing like the Rockettes
ANNOUNCEMENTS: Tortoise and the Hare next weekend
COT: praise for successful surgery praise for travel prayers for postal niece
WARMUP: SSH, CP, WM, Run a lap around the parking lot
THE THANG:
Worked through a deck of cards 52+2 jokers
Hearts – Manmakers
Clubs – Ruck Swings
Diamonds – Squats
Spades – Flutters w/ Press
Jokers – Run a lap around the parking lot
MARY:
ANNOUNCEMENTS: Blood drive, Bethel Men’s, Tortious & Hare
COT: Closed in Prayer
Warmup:
SSH
Windmill
Cherry pickers
imperial walkers
Hillbillies
Peter Parker’s
Plank
Leg Swings
First exercise:
2 laps around Runde
– 20 merkins / 20 squats x 4
– At pull-up station – 5 pull-ups, while PAX Al Gore (1st), planks (2nd)
Second exercise:
11s – Bobby Hurleys / Calf Raises
MOTs change each time, focusing on techniques to help with sprinting
– Butt Kicks
– 2 x 2 butt kicks: butt kicks twice on right, twice on left
– Normal Skip
– Delay skips – push off with toe
– Fast skip – put foot down as fast as possible
– High Skip (Gump skips) – fist in the air, leg high
– Long skips – increase stride
– B skips – show to know. Extend leg out, mid skip (best to see a You Tube video)
– Normal Skip
– Sprint
Third exercise
– bear crawl to 3 stations
– 15 CDDs
– 15 low slow squats
– 15 big boys
Mary:
– leg lifts
– Flutters
Obligatory warmup
Mosey to the Village Dr hill for 4 corners
Top of the hill => 20 LBCs
Down Catamaran => 10 merkins
Down Village => 10 squats
Down Cove => 5 burpees then race up the hill
Complete 5 rounds.
Mosey to pull up bars split into 3 pairs (Senator dropped)
Pair one: burpees
Pair two: squats
Pair three: deadhang (timer, rotate when pair drops)
Complete 5 rounds.
Mosey to the field
Line up and do 16 lung holds with sprint to the end of the field and mosey back.
Line up for 15 Seal team situps.
Complete 3 rounds.
Mosey to COT for mary.
WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.
It was a beautiful morn in The Fort and there was a sense of wisdom in the air that swooped down in the form of Falcon Crest.
Top three quotes of the morning:
“I got my drinking buddy pregnant.”
“The owner of a night club said you get enough people together a shooting is bound to happen.”
“Let me walk you through the woods on that.”
Half of the workout was cardio followed by a 43 pound cinderblock workout.
We also worked our brains out from all of the content consumed.
Falcon Crest – Penned by JWow
THE THANG: The Manion WOD + Bonus work
ANNOUNCEMENTS: Hog & Coyote, Cannoli Run, & Tortoise and the Hare
COT: Prayers
WARMUP: 15 Hill Billy Walkers, 15 Potato Pickers, 15 Windmills , 10 Moroccan Nightclubs and 15 Overhead Claps
THE THANG: Enter Sharknado:
Five different exercises 20 Reps each, after each exercise run up the big steep hill behind the baseball field heading to the marina.
20 Plank Jacks
20 Carolina Dry Docks
20 Big Boy Sit-ups
20 Sumo Squats
20 Hand Release Merkins
Most got 2.5 miles in with almost 800 feet elevation gain.
We spent the last 10 minutes stretching at COT. Judging from most guys faces this is something that is not done nearly enough!
MARY:
ANNOUNCEMENTS:
COT: