Tag: Grassy Knoll

Push Through

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WARMUP: Mossy up to the front parking lot and started warm up. 7 and 10 count for Marracan Night Club, produce pickers, windmills, mountain climbers, stretching and mossy to the round about.
THE THANG: Started at the round about, aka Island work, and side shuffle bear crawl style. Stopped halfway for 10 monkey humpers and back to shuffle crawling. Ended with 10 more monkey humpers and on to tge next parking lot. DORA work: 100 Big Boys, 200 Squats and 300 Seal Jacks.
Message about pushing through the muck and not letting the small errors get to is. Remember we can reach out if we need that help.
Ran behind the school and up to do some wall work. Wall sits and went down the line running out 10 yards for 3 burpees. Then, balls to the wall and went down the line running 5 yards out and 3 burpees.
Finished at COT with Bodywash leading us in some cooling down Broga!
MARY:
ANNOUNCEMENTS: Newsletter, blood drive, men’s shelter, D2D and D2D bar.
COT: Prayers for patience, guidance, health and healing. Praising for how awesome God is and how was on display on Monday night and 2.0 leadership.

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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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Ring-O-Fire and Ice

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WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie

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After Christmas burn

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WARMUP: Ran to The Learning Academy for sets of 12 for a warmup. maracas night club, Phelps, produce pickers, wind mill, down and up dog, mountain climbers.
THE THANG: Ran to Sonic for a DORA with 100 AH, 200 reverse lung and 300 lbc. Then Ran down to the fountain by the apartments for a curb shuffle. Stopped for some monkey humpers halfway. Ended with a message about reaching out to 1 person to check in with them. Ran up to the next circle for sets of 12 CDD, WAM, then offset CDD. Ran to the wall behind Teeter for a wall sit with burpees.
MARY:
ANNOUNCEMENTS: Blood Drive and D2D in January.
COT: prayers for family, patience, jobs and travel mercies.

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Poles in the Rain

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ao-the-stockade
QIC: OTG
When: 2022-12-09
Pax: Grassy Knoll, Slapshot, Sasquatch, Grinder, Flounder, Spectre,
Posted In: Stockade
Warmup: windmills, Cherry pickers, merkins, Moroccan night club
The Thang: run light poles and aisles until COT. At every light pole do the following:
5 merkins
5 LCBs
5 squats
5 SSHs
5 Monkey humpers
5 plank jacks

2 minute stretches

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Deep Burn at The Stockade

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It was a cold November morning in the Fort, but there was an lingering anticipation of a deep burn to keep the PAX warm.

Warmups:

·  Side Straddle Hops
·  Windmill (Trucker Friendly)
·  Tappy Taps
·  Hillbilly Walkers
·  Donkey Kick (In Cadence)
·  Down/Up Dog
·  Let Stretch

Everyone was feeling warm and we were off.

The Thang:

We were all feeling lucky this morning, so the Q decided to invite a friendly game of blackjack into the mix.

·   1 Merkin & 20 Leg Lifts = 21 reps of a deep burn
·  Run to the other side of the HT parking lot
·  2 Merkins & 19 Leg Lifts = 21 reps of a deep burn
·  Run to the other side of the HT parking lot

You can see a patter forming. We worked our way down to 20 Merkins & 1 Leg Lift.

If my Zima math is correct we did 210 Mekins, 210 Leg Lifts, and ran across the parking lot 10 times….Carry the 1.

We moseyed over to a wall for what the holy grail of the Exicon calls “Descending Testicles”

Descending Testicles:

·   15 degrees on the wall and 10 Derkins
·  45 degrees on the wall with 10 Derkins
·   Ball to Wall with 10 Derkins

We added 30 American Hammers & 30 squats.

Mosey over to COT with 5 minutes left. Might as well throw some Bear Crawls with Carolina Dry Docs in.

We did a Jack Webb with 4 Bear Crawls & 1 CDD. We made it to 36 Bear Crawls and 9 CDD’s until time ran out.

Prayers for Slapshot’s Mother-In-Law, my friends Mother-In-Law that passed, and safe holiday travel.

JWow

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Tabata

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WARMUP: Imperial Walker, Hillbilly Walker, Cherry Picker, and Windmill

THE THANG:
4 rounds of each
40 sec. Cross Country skiers . 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Shoulder taps 10 sec. Rest
40 sec. 8 count mercans 10 sec. Rest
2 min Mosey
40 sec. Hello Dollys 10 sec. Rest
40 sec. Mt Climbers 10 sec. Rest
2 min Bear crawls
40 sec. Rowers 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Crab walk

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It’s only 30 seconds can you last that long

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Rolled in with 8 min till go times with only 3 pax there. Soon more and more started to pour in till there were 14 of us. T since we did not have any FNG’s we got right after it.

The Warm Up
10 Wind Mills
10 Imperial Walkers
6 On Your Six Reach For Your Toes And Hold

The Thang with the help of my Seconds App
30 seconds of Kettle Bell Goblet Squats
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Sumo Squats With A Pulse
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Left Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Right Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Wide Leg Kettlebell Deadlift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Pass Under Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Lateral Kettlebell Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Overhead Press
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Upright Row
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Thrusters
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Halo’s

The music selection was as follows
Click Click Boom by Saliva
Superstar by Cypress Hill
Fade to Black by Metallica
I Hate Everything About You by Three Days Grace
Sabotage by Beastie Boys
Head Strong by Trapt
Dig by Mudvayne
Monster by Skillet
Fade by Stained
Sober by Tool

Last but not least some Global warming with a twist. I broke out the 15lbs slam ball as we got in to Al gore position and each person took a turn slamming the ball as hard as you lived 5 times. Based how hard some slammed the ball they had pretty easy lives so far or they where just hurting from all the kettlebell swings.

Announcements
BBQ & Bourbon
Shanking with Stang
Skeet shoot

Prayers and praise’s
Straight up son Yoshie killing his Cross Country Meet
Crab Cakes neighbor that fell with a broken ribs and punctured organs
YHC little brother visiting and it’s been 12 plus years since I have seen him.

Great work by all men, my legs and lower back are going to feel this one for a few days.

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