Tag: HarryCarry

Laps around WEP

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WARMUP: Pledge…run around WEP to parking lot. Windmills, Moroccan Night Clubs, Slow Low Squats, Merkins, Knees to chest, Seal Jacks.
THE THANG: Run lab around WEP. Merkin ladder: start at one side of parking lot with 1 Merkien….Bear crawl accross….2 Merkins…..Bear Crawl back….3 Merkins….etc. until 10 Merkins. Run a Lap. Lt. Dan’s around parking lot (4 lunges w/1 squat). Ab work (flutters, LBCs, Hello Dolly) 10 diamond Merkins. Run back around WEP to COT.
MARY:
ANNOUNCEMENTS: F3 Dad’s camp, F3 men’s camp
COT: Praises for 2.0s

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Pelican Brief Q

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WARMUP: Grassy Knoll led warm up
THE THANG:
Grassy Knoll – traffic circle bear crawls
Slapshot – burpees and LBCs
BW – modified murph
Kaiser – Block work
MARY: shield lock discussion – each Q shared testimony on what shieldlock has done for each man
ANNOUNCEMENTS: HIM Camp – sign up
COT: 🙏 all around

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Next Man Up

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WARMUP: @harrycarry lead us through a standard array of warm ups
THE THANG: ascending rep count 5-> 10 -> 15 -> 20 -> 25 -> 30 of calf raises, squats, Freddy mercuries, merkens, CDDs with some running in between each exercise
MARY: extensive session that included many lbcs and the dreaded J-LOs
ANNOUNCEMENTS: had a few
COT: did this

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The Fort Horsemen at the Colloseum

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WARMUP: 15 SideStattleHops
8 (3 count) Michael Phelps
10 Moroccan night clubs
10 (3 count) V-ups
10 (3 count) dying cockroaches
10 (3 count) Mt. Climbers
10 (3 count) Peter parkers
10 (3 count) Parker Peters
10 (3 count) Hello Dollies
10 Box cutters
10 (3 count) Airplanes
8 (3 count) J-Lows

THE THANG:
Dora – Partner 1 bear crawl down and toy soldiers back. Partner 2 does Turkish Get-ups until partner 1 gets back.
Two – 30 second 6 inch hold in plank position while resting in straight arm in plank position in between sets for 30 seconds. This allowed for my 2 minutes of sharing about the benefits of our SL.
Jack Webb Wheelbarrow style, partner up, partner performing the Jack Web gets into the wheelbarrow position with other partner holding his legs. Perform 1 merkin, then wheelbarrow 4 paces, then perform 2 merkins, then wheelbarrow 8 paces, so forth and so on until you reach the ultimate goal of 10-40. If the first partner attempting the wheelbarrow jack web needs a break he will remember where he was in the web upon stopping while his partner starts the same process. Keep swapping back and forth as many times as needed until both partners complete the series.
Ran a circuit around the school lot with six leg stations along the way. At each station do rep count of 15 for the first lap, then 20 for second lap, then 25 for 3rd lap.

MARY: No time

ANNOUNCEMENTS: Read your newsletter, Come to the Testament on Wednesday.

COT: Prayers for deaths in the family of close friends, Praise for opportunity to serve others,

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The Badger DGAF…

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WARMUP: Limited

THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.

Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Failure is not an option

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WARMUP:

Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise

Death by,

Merkins….

Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!

I started my testimonial… beginning of life to my rock bottom.

Then we moseyed behind ROTC, did a dead hang to failure

Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…

MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes

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Gods Promise

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WARMUP: Mosey to bottom of hill for exercise
SSH, Cherry Pickers, Hillbilly Walkers
THE THANG: Mosey to lighted entrance to school. 35 merkins, 35 big boys, 35 squats.
Mosey back to bottom of hill. 35 Carolina Dry Docks, 35 Bobby Hurleys, 35 merkins. Mosey back up hill and individually grab Cindy’s. 11’s man makers at top of hill, LBC’s at bottom.
MARY: Abb work out led by El Presidente.
ANNOUNCEMENTS: Bethel Men’s Shelter, Him Camp
COT: Family health, travel

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Slow, Painful, Dirty McDeuce

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WARMUP:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20

THE THANG:
SLOW Dirty McDeuce – run lap in between sets.
Set 1 Set 3
– Wide arm Merkins – Dips
– Squats – Step lunges
– Big Boy Sit-ups – Weezy Jefferson

Set 2 Set 4- Jack Web (1-5)
– Curb Dry Docks – Burpees (1, 2, 3, 4, 5)
– Calf Raises – 4 moroccans (4, 8, 12 16, 20)
– Box Cutters – 4 squats (4, 8, 12 16, 20)

MARY:
– Freddies
– Dollys

Great work by all PAX! Thanks MainFrame for the opportunity to lead!

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Team LiverEaters

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WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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Pickett’s Charge

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Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.

Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).

Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.

Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.

Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.

Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.

Fini.
COT

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