Tag: Grinder

Swinging tire flipping hip flexing WOD

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WARMUP:
– SSH, WM, IW
– mosey to fountain
THE THANG:
– Swing:
– run to left stop-sign: 20x shoulder taps + 10x Big Boys
– run to fire station: 20x x&o + 10x Jlo
– rinse and repeat 3x
– mosey to Church
– Tire flip: split PAX in 2 teams and space them apart. 1 PAX travels with tire (flipping) from one side to other. Traveling PAX calls exercise which everyone else does while he is traveling. Cycle thru all PAX.
– Mosey to COT
MARY:
– Airborne Hip Exercise
– 13 burpees to 0600
ANNOUNCEMENTS:
– see newsletter
COT:
– was held

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Large Investments only. Start with 100…

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WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups

Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run

Head to the dollar store for 100 each with Partner Dora,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
421 Burpees

As we could not get to burpees and ran out of time, One Burpee at 6 before CoT

ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends

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Bucco Fever!!!

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It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.

Warmup: None it’s STL

The Thang:

Starting at the stop sign closest to COT we did 1 burpee

Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.

Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.

1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40

The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.

That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)

Always honored to lead thanks to Badlands for the call.

Take care everyone!

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Munitions Work

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Three pax posted at the Fort.
Started with a run down the trail to Harris St park (~1/2mi).
The 6@6 ruckers came around the corner upon our arrival at the park, so we all joined up for a warmup:
SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Ruckers left and we three went to the basketball court:
Thang1: Relays: 20 mountain climbers at the baseline, run to ½ court and do 30 mountain climbers, run back to baseline, run to far court and do 40 mtn climbers, tun back to baseline.
Thang 2: at benches: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (15).
Next we ran down Harris St to Massey, and Massey up to Pike’s large parking lot (~0.7mi).
Thang 3: Munitions factory: pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then low plank again for 1 min.
Next we ran down to White St and over to McCannon to the side parking lot at Springs.
Thang 4: fish tracks: pax do transportation movement until Q says halt and do exercise noted. We did: toy soldiers – bobby hurleys; bear crawls – merkins; lunge walks – smurf jacks (sneaky quad buster).
Then to Thang 4: wall work: Wall sits (with pax doing consecutive 10 counts; repeat), and then balls to the wall contest (go until pax drop).
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.
Fini, COT.
Prayers for travel and marriages and families.

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420 Prep

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WARMUP: None
THE THANG:
Ran to Pike Eng. aux lot
45 sec AMRAP with 15 sec rest in between
Mnt Climbers
Bomb Jacks
S.S. Hops
Squat Thrusts
Ran to Craft Axe lot
45 sec AMRAP with 15 sec rest in between
Merkins
Squats
Lunges
Peter Parkers

Ran to Fort Mill Church of God lot
Escalator of burpees using the parking spaces 16,back to home, 15, back to home, 14 back to home…all the way to 1 rep (136 total burpees)
Ran to Veteran’s Park for stretching
Ran to WEP
Finished with the Airborne signature hip align and flexor exercise – left side 10 forward extensions, 10 reverse extensions, 10 full leg swings, 10 outward leg lifts, 10 clockwise circles, 10 counterclockwise circles, 10 bicycle pumps. Switch sides and repeat.

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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An Easter Escaltor With Visting Gods Houses Along The Way

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WARMUP: Run to the top of the hill and perform these in cadence
Imperial walkers
Cherry pickers
Windmills

THE THANG: Run to Fort Mill Church of the Nazarene
2 Burpee Broad Jumps
5 Low Slow Merkins
10 Mike Tysons
15 CDD’s

Run to Fort Mill Church of God
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs

Run to St John’s United Methodist Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC

Run to Unity Presbyterian Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers

Run to St Paul’s Episcopal Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers
35 Calf raises.

ANNOUNCEMENTS: Read your news letter, Waxhaw’s WTF CSAUP, Lake Wyllie’s upcoming Ruck CSAUP

COT: CSPAN Style prayer request.

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Masters week &. 9 holes of golf

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WARMUP: Mosey to the millstone parking lot for various exercises with burpees sprinkled in
THE THANG:  9 holes of golf – counts always adding up to 18 – burpees at the tee box and squats at the green: 16-2, 14-4, etc. pax played par 5’s 4’s and 3’s – covered almost 3 miles on this alone. Afterwards, pax moseyed to veterans park for a pledge to honor all who serve our country.
MARY: no time – Stang thought it more important we stretch, so after 5 burpees upon getting back to WEP, we did.
ANNOUNCEMENTS:  took place
COT: 5th core principle

Thanks, Grinder, for the call out. Honored to lead where it all started. 👁

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No Crawny Around Here

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BUY IN: 5 min KB Chest press to skull crusher. 45 sec on 15 sec off

THE THING:

Timer is the pax farmer carrying 2 buckets with landscaping bricks in them, around the amphitheater: NOTE we drop on of the the 3 bricks after 2 rounds

Cinderblock curls then to a overhead press
Alternating wall ball throws Left then Right
Slam ball
Band Lat Pull Downs
Cinderblock Thrusters
Dumbbell front raises & lateral raises
Sandbag overhead throws
Wall ball big boy sit ups

ANNOUNCEMENTS:
COT:

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Looks Like We’re At ISI

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BUY-IN:
5 min KB Chest press to skull crusher. 45 sec on 15 sec off

THE THANG:

Timer is 1 pax farmer carrying 2 buckets with bricks in them around the pavilion.

The other pax pick a station and perform exercise till the timer is up. Go to next exercise once the timer is up. Stations were set up as followed:

Cinderblock curls then to a overhead press
Alternating wall ball throws
Slam ball
Band pull downs
Cinderblock Thrusters
Dumbbell front raises & lateral raises
Sandbag overhead throws
Wall ball big boy sit ups

ANNOUNCEMENTS: AKA is upon us, AMRAP for Autism, and a bunch of other things.
COT:

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