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:
WARMUP: N/A
THE THANG: Miles and Smiles
MARY:
ANNOUNCEMENTS: read your newsletter tonight
COT: Patience
WARMUP: Yes
THE THANG:
Mosey to Print Shop
Partner Dora
25 – Pull Ups
50 – Dips
75 – Squats
100 – LBCs
Partner run around the building
Mosey to lot at top of lot at Watson and Monroe White
5 burpees
Mosey to COG lot
Partner Dora
50 burpees
100 MNC’s
150 flutters
Mosey to corner of Main, Academy and Railroad Ave
Hold Plank, wait for the 6
Mosey to Massey
Up Massey and down
Merkins at top
Squats at bottom
MARY: Yep
ANNOUNCEMENTS: Newsletter
COT: Every time
WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs
THE THANG:
Part 1 –
Mosey over to pull up bars for station 1, run down to bottom of hill for station 2
Station 1 –
5x pull ups
5x sandbag man makers
10x merkins
Station 2 –
5x burpees
5x jump squats
5x jump lunges
Part 2 –
Round 1 –
1 x sandbag man maker/burpee in the center before each corner
5 x merkins
5 x hello dolly
5 x flutters
5 x American hammers
Each round add 1 rep in center and 5 reps at corners. All got around 5 rounds in.
MARY: yes
ANNOUNCEMENTS:
COT: