Tag: HarryCarry

Spicy Light Pole Accumulators

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WARMUP:
SSH
Imperial Walkers
Squatches (like Squats, but spoken in correctly by the Q)
Imperial Squat Walkers
Maybe so more…

THE THANG:
Mosey to start of light poles along back entrance.
Exercise revealed from an envelope.
Pax do 1 rep, run to 2nd light pole and does 2 reps, run to 3rd and do 3 reps….all the way to the 9th light pole.
First pax to complete the 9 reps at the 9th pole is the “Sweeper” and sweeps up all the other pax as he runs back to the first light pole.

Next exercise is reveal, and process repeats.

We got through 7 of the 10 exercises, and over 3 miles:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box cutters
5. Shoulder taps
6. Freddie Mercurys
7. Carolina Dry Docks

Great work by all pax! Welcome Fresh Prince’s 2.0, Quidditch!

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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No Cheese Shredder Moderate Workout

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Carolina Dry Docks
Corner 2: 15 Jump Squats
Corner 3: 20 Big Boys
Corner 4: 25 Calf Raises
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners, Lap 3: Crab Walk between corners

2. Partner Work Bleachers:
P1: 20 Incline Merkins
P2: Run up and back on Bleachers
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips

3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs 25 yds and back.

Announcements:
Read your newsletter

COT:
Prayers and Praises

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Have you ever seen a live alligator in the wild?

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WARMUP: yes, it was spectacular
THE THANG: 4 corners, same exercise all 4 corners round 1, round 2 add an exercise, up to 4 rounds, 4 exercises at each corner. Merkins, BBs, Squats, Burpees(ish). Then over to cinderblocks for 10 minutes of picking things up and putting them down.
MARY: no time bro
ANNOUNCEMENTS: yes
COT: crushed it

Great AO folks, lots of options, stop by Varsity next week, you’ll be glad you did.

Looks like we made it,

Barry Manilow

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Don’t Carry Your Burdens Alone

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Theme: How are you carrying your burdens?

Think about these things:

How the weight of your burdens feels as you physically move around.

How hard would it be to carry multiple burdens at a time?

How hard would it be to carry these burdens alone?

How does it feel to lay your burdens down?

Carry the Burden

Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.

Thang

4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.

Station 1 – Veterans Park
American Hammer and LBCs

Station 2 – Hobos
Merkins and Curls

Station 3 – Top of Main
Thrusters and Reverse Lunges

Station 4 – FM Pharmacy
OH Press and Shoulder Raises

Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28

Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7

A burden shared is a burden halved.

The weight you carry today builds the strength you’ll need tomorrow.

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What to do on a bench or with a wall???

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WARMUP: The regular exercises, all in cadence

THE THANG: Various exercises using a bench and a wall, completed various rep counts, some in cadence and some oyo.

Bench Work:
Bulgarian Split Squats
Taint Touch Squats
Step Ups
Derkins
Gerkins
Dips
Hip Thrusters
Calf Raises

Wall Work:
Feet tar Jai ( hands and feet on ground, place one foot at a time on the wall, you get the idea )
Mac tar Jai on the wall ( switch the position stated above )
Shoulder Taps with feet on wall
Mountain Climbers with feet on wall
Wall Sit with burpee timer
Wall Sit with calf raise timer

ABS/Core:
LBCs
Flutters
Straight Lower Leg Lifts
SuperMan Poses

MARY: NONE

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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No rain, just The Thunder

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Chest/shoulders workout:
– Merkins
– Seal jacks
– HR merks
– Moroccan night clubs
– Derkins
– Overhead claps
– Incline merkins
– Donkey kicks
Back: 5 sets of 5 pull-ups
Cardio
– 20 LBCs IC / hill run
– 15 Bomb jacks / hill run
– 10 Merkins / hill run
– 5 Burpees IC / hill run
– 10 CDD’s / hill run
– 15 Bobby Hurley s / hill run
– 20 Big boys IC / hill run
Back: Max count pull up bar hang

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IPC Week 3 – Chris Kyle WOD

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WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle
THE THANG: 40 min AMRAP – 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then EVERY 5 MINS, run 25 yards, complete 5 burpees, go back 25 yards to your Cindy and pick up wherever you left off on your last Cindy exercise [8 rounds of 5 min AMRAP]
MARY: return your Cindy
ANNOUNCEMENTS: Read your Newsletter.
COT: Convergence this coming Monday at NAFO.

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The CSM Pysher WOD

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This is my custom WOD for my Father CSM Pysher.

Rep count represents the different divisions, brigades, regiments he was a part of durning his career in the Army and the Pa National Guard.

28 HR merkins
.25 lap
28 HR Merkins
56 Dbl count Flutters
Lap
28 HR merkins
56 dbl count merkins
112 BBS
Lap
112 LBCs
56 dbl count merkins
28 Hr merkins
Lap
56 Flutters
28 HR Merkins
Lap
28 HR merkins
Lap

Had some extra time so did 28 Lunge walks…followed by 56 Lunge Walks then 112 Freddy Mercuries.

Always happy to be able to lead here. Thankful for the opportunity provided by my SL brother Kaiser and also thankful for the opportunity to catch up with a true HIM Harry Carry.

:punch::punch::punch:

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