Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
WARMUP: series of ssh and merkins
THE THANG: I ran around and made up the workout on the fly and don’t remember the specifics. Lots of lunges. Lots of merkins of different varieties. Burpees. Wall muscle ups. Lots of core work.
MARY: she showed up throughout.
ANNOUNCEMENTS: newsletter.
COT: Shared my journey to F3. Gratitude is the word.
WARMUP:
20 SSH IC
Karaoke
10 Cherry Picker IC
Indian/Shuttle Run to School
THE THANG:
5 Lt. Dan Magic Legs
10 Hand Release Merkins
Run to other end of parking lot
15 X’s and O’s
20 SSH
Run to other end of parking lot
Rinse and repeat
Indian/Shuttle Run back to COT
5 burpees OYO at Stop sign
MARY:
No time
ANNOUNCEMENTS:
4B’s event
Bethel Mens Shelter
Newsletter
COT:
We can do hard things, be prepared
WARMUP: nope
THE THANG: we ran
MARY: nope
ANNOUNCEMENTS: a couple. Read newsletter
COT: Reminder to feed the good wolf.
15 total with six runners at Minnow Pond. Remainder did rucking.
Pledge and then run to former Hardee’s lot where the thang is explained as follows:
Parking lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 25 pushups
Run all the way back to base camp, 10 burpees
–>Jackrabbit pax restart to Leroy st and so on (reverse order).
We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3+ miles, 100+ push ups, 40 burpees.
WARMUP: no
THE THANG: 3.3 miles total, brought a 60lber with us. Mixed in some squats, dips, bear crawls.
MARY: no
ANNOUNCEMENTS: read newsie
COT: yes
We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?
Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24
WARMUP: 50 SSH 5 burpees
THE THANG:
“First phase- in rain”
Descending rounds of merkins with KB work each round
Starting with 20 merkins, reducing 2 every round
KB Swing
10
KB Goblet Squat
12
KB Clean & Press (8 each arm)
16 total
KB Deadlift
14
KB Upright Row
12
KB Reverse Lunge (5 each leg)
10
KB Swing
20
KB High Pull
12
KB Curl
10
KB Front Rack Hold (30 seconds each side)
“Second phase”
Cycle through five stations continuously for 3 rounds. Each for 1 minute, rest 15 sec between rounds.
1. KB Snatch (L)
2. KB Snatch (R)
3. Merkin → KB Row Combo (1
merkin, 1 row each side = 1 rep)
1. KB Thruster (squat + press)
2. KB Swing to high Pull
After each round, perform 10 diamond merkins
Third phase-
Every minute on the minute
(EMOM X 8):
• 5 Merkins
• 5 KB Swings
• 5 KB Goblet Squats
• 5 KB Bent-Over rows
Tried a new exercise- Weighted monkey humpers- suck just like they sound.
MARY: nah
ANNOUNCEMENTS: Bethel, BBQ and Bourbon, Christmas party
COT:
Yes
WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:
WARMUP:
THE THANG:
Warm-Up:
We kicked things off with a lap around the parking lot followed by:
• 25 Side-Straddle Hops
• 10 Imperial Walkers
• 10 Hillbilly Walkers
• 10 Cherry Pickers
The Thang:
Mosey to the track for The Whitman — a Hero WOD honoring Army Sergeant Jeremiah Wittman, who gave his life serving our country.
Workout:
• 15 Burpees
• 15 Jump Squats
• 15 Merkins
• 400m Run
Repeat for 8 rounds.
After finishing, we moseyed back to the parking lot for Four Corners Finisher:
• Center: 1 Burpee
• Corner 1: 15 Hello Dollies
• Corner 2: 15 Flutters
• Corner 3: 15 American Hammers
• Corner 4: 15 LBCs
Each round we added +5 reps.
MARY: plenty during corners
ANNOUNCEMENTS: Bethal
COT: