Tag: HarryCarry

Open Doors are not a Coincidence

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WARMUP:
Light mosey to stadium
COP – Circle of Pain for warm up
5-6 exercises

THE THANG:
Sideline to sideline lunges, backward running, karaoke, gasers
Aka suicides

1 merkin
2 big boys
3 side straddle hops
4 squat jump
5 burpees
6 sumo squats
7 LBCs
8 good mornings
9 Bobby hurlys
10 donkey kicks

MARY:
Around the circle with some abs by committee

ANNOUNCEMENTS:
Slapshot had all of the newsletter in his head

COT:
When an opportunity comes you need to pray, discuss with Concentrica and act on it
Open doors are not a coincidence and when they shut you can’t go back
Be bold men and live life trusting SkyQ has your
CakeBoss out 👏🏻🥓🔥

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Bear Crawl & ABS

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WARMUP: Mosey around parking lot and end at the pullup bars. 20 EA. SSH, 15 EA Windmills, 15 EA Goofballs
THE THANG:
Thang #1 (5 rounds)
5 EA Pullups, 10 Curls (w/ block) , 15 Overhead Press (w/ block)
Run to bottom of the hill and 2 Burpees at stop sign.
Mosey to band lot in front of high school.
Thang #2 Bear Crawl & ABS
Bear Crawl 10 yards and add an exercise each time.
10 Hells to Heaven
20 Flutters
30 LBC’s
40 Shoulder Taps
50 American Hammers
MARY: None
ANNOUNCEMENTS: read the newsletter
COT:

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It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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Prison Break

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Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

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Prison Break

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Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

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Prison Break

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Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

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Cindy’s Flipboard of Pain

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WARMUP: Get 2 blocks. Take to the parking lot and drop one, then carry the other to the far side of the lot. Indian run back to pick up the people who forgot that we started at 0515. Circle up for SSH, Morracan Night Clubs, Windmills and Merkins.
THE THANG:
Round 1

10 Merkins
15 Squats w/ Block
20 Overhead Press

Sprint to the Other Side of Lot

10 Burpees WITH CLAP AT TOP
15 Bentover Rows Each Arm
20 Curls

Sprint to the Other Side of Lot

Rinse & Repeat

Round 2

10 WWII Big Boys w/ Block
15 Flutters with Block Overhead
20 Chest Press

Sprint to the Other Side of Lot

10 Thrusters
15 Straight Arm Lifts
20 American Hammers
Sprint to the Other Side of Lot

Rinse & Repeat

Take the blocks back

Since we were running out of time, but too much time to go back and just Mary, we did 6’s at the hill. Sawdust picked burpees and Bluey picked merkins. Burpees at the top of the hill and merkins at the bottom. Then 1 more burpee when everyone was finished at the top and back to COT.
MARY: Ran out of time.
ANNOUNCEMENTS: Read Your Newsletter. Saw Dust planting seeds for a rafting trip down the river and Daisy (or Daffodil) walk through a gorge.
COT: Prayers and praises that stay in COT.

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Tellier WOD + Some Extra

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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