Tag: Farmers Only

Real American Crazy Train

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WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat

THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.

– Low Slow Squat
– Reverse Lunges
– Al Gore

– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club

– Jump Squats
– Lateral Lunges
– Calf Raises

– Wide Armed Merkins
– CDD
– Overhead Clap

– Peter Parkers
– Side Plank
– LBC

– Seal Jacks
– Mountain Climbers
– Burpees

MARY: Flutters, Gas Pumper, Box Cutter

ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria

COT: Don’t carry your burdens alone

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Squatch Pond

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WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins
THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot of COG to Confederate St, turn right down Forrest St, turn right down Academy St, run up steps to 2nd floor of COG to perform SSH x10, seal jacks x10, derkins on picnic tables x10, run down steps, drop 2lb weights at corner of Academy & Withers, run up Withers towards the Print Shop to complete 5 pull-ups and 5 toes to bar, run out of Print Shop and cut through lot of Craft Axe, down Academy St to go pick up your 2lb weights at corner of Academy & Withers… RINSE AND REPEAT 2 more times
MARY: LBCs, Broga
ANNOUNCEMENTS: Trash pickup, Stuff the bus, Bethel Serve
COT: :pray: back to school

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Welcome back to the 90s

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WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school.
THE THANG: we setup the DJ station for some 90s jams. Stating point was by the gym where the picnic tables were at and we would do 1 exercise, run to the end of the parking lot where the orange cones are normally at, then back to the music for the following exercise, reading left to right and then progressing down. But 1 exercise, then run every time. I think 2.5 miles were got or close to, and the kings were somewhere down to the jump squats.

10 burpees (30 seconds Al Gore)
15 diamonds (30 monkey humpers)
20 hand release (50 calf raises)
25 wide arm (50 flutters)
30 merkins (40 step ups total)
35 rangers (25 incline merkins)
40 carolina dry docs (30 hammers)
45 plank jacks (30 sec wall sit)
50 mountain climber (50 LBC)
60 shoulder taps (25 jump squat)
90 sec plank (25 decline merkins)

MARY: didn’t happen today
ANNOUNCEMENTS: newsletter and shovel flag handoff to Halfback!! Congrats!
COT: love these guys and the support they give each of us!

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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Guardrails – Building the walls together

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WARMUP:
– Plank to DD, Sunrise stretch calf’s
– 20 Side Straddle Hops

THE THANG:
– Move to Dave Gibson Blvd, Convo then shuffle/run to circle

– Build the foundation – alternating lunge lateral twist Indian run style, 6 does 7 merkins then racks sandbag and shuffles to front. Others hop-up move one slot forward and alternate lunge lateral twist. Move to lower ground end at first parking spots after turn.

– Dig out the sand – backwards over shoulder sandbag tosses alternate sides – 6 does 7 bent-over rows with sandbag. Others continue over shoulder sandbag tosses to the bottom of the hill before left turn.

– Move sandbags for transport/build – 7 squats racked – Move to top of hill with front sandbag tosses.

– At top shuffle to base camp – repeat with 21 reps of each mode of transport and 7’s for each rep by the 6.

– Move to COT

MARY: N/A
ANNOUNCEMENTS: Read your news letter
COT: It is what it is…

When looking for a sign is it possible that if it shows up in your panic and not in your peace it isn’t meant to be…

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Convergence??

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WARMUP: mosey up the hill behind the AO. Warm up exercises every few lightpoles

THE THANG: go to wal mart and meet Golden Corral PAX for a partner DORA 1/2/3

100 merkins
200 squats
300 LBC’s

Mosey back with a few exercises in cadence on the way.

MARY: she wasn’t there. Open to all men.

ANNOUNCEMENTS: Read your newsletter

COT: 5th core principle

Thanks for the call Barkley. :eye:

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Hero WOD +

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WARMUP: Jog around the parking lot, including some NUR and side lunges.
THE THANG:
Part 1:
Police Officer Tara Christina O’Sullivan
Sacramento Police Department, California
End of Watch Wednesday, June 19, 2019
Police Officer Tara O’Sullivan was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue at 6:10 pm.
She was standing in the yard while assisting a woman to retrieve belongings from a home when a male subject inside opened fire with a rifle, striking Officer O’Sullivan. The subject continued to fire at other officers, preventing them from reaching Officer O’Sullivan or rendering aid to her. Approximately 30 minutes later, an armored vehicle arrived, and they were able to rescue her from the yard. She was transported to a local hospital where she succumbed to her wounds.
The subject remained barricaded inside the home for several more hours while negotiators communicated with him. He surrendered at 2:00 am the following morning. The suspect had a lengthy criminal history of violence and abuse. He pleaded guilty to her murder, and in 2025, a jury recommended the death penalty.
Officer O’Sullivan had served with the Sacramento Police Department for six months. She previously served as a Community Service Officer and an Explorer. She was survived by her parents.
Tara set the Sacramento Police Department record for the plank hold at 26 minutes and 7 seconds straight when she was a recruit at the Sacramento Police Academy. The academy’s gym, now named the Officer Tara O’Sullivan Memorial Gym, was dedicated in her honor on August 30, 2019.
Buy-In: 26 Burpees
6 Rounds: 19 Cinderblock Swings
20 Push-Ups
19 Goblet Squats
Buy-Out: 3min 49sec Forearm Plank Hold (We’ll do as a group w/ 1 timer) – Dark Helmet & Harry Carry ruled this one.
If you need a break during the Plank Hold:
1st Break: 3 Burpees and return to the Plank Hold
2nd Break: 4 Burpees
3rd Break or more: 9 Burpees
The reps signify:
– 26 Burpees for the number of years she lived in this world
– 6-19-20-19 rounds and reps for her end of watch date
– 3 minutes and 49 seconds plank hold for Tara’s badge number
– 3-4-9 Burpees penalties also correspond to her badge number.

Upon completion of the “Tara” Hero WOD, we moved to Part 2:
The target is 4 Rounds:
5 Pull-Ups
10 Cinderblock Simbas
Run to the bottom of the hill
15 Carolina Dry Docks
NUR back to the top
20 Dead Lifts
Run to A.O. Jones & back

MARY: See above
ANNOUNCEMENTS: Need assistance with Bethel service.
COT: Indeed

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