Tag: Hayden Fry

Star Course prep

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WARMUP:
SSH
Low slow squat

THE THANG:

The intent of this workout was to get some prep in for the star course this weekend in Charlotte, and get familiar with/work out any bugs in equipment and using the app for creating the path between waypoints.

Waypoints:

* O’reilly auto parts
* 1762 Gold Hill Rd
* Planet Fitness
* 825 crossroads plz
* McDonald’s
* 2883 Highway 160 W
* Walgreens
* 2907 Highway 160 W
* Evolve at Tega Cay
* 810 Eden Ave
* The Arbors at Fort Mill
* 920 Stockbridge

After meandering around, we stopped at Red Bowl for some Chad 1000X training

Chad 1000X Training:
Partner DORA
100 step ups
10 merkins with rucks as the timer

MARY:
none

ANNOUNCEMENTS:
Bethel Men’s shelter still looking for some volunteers and #meats

COT:

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Tropical Storm Warning (w/Burpees)

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Warmup:

Run to the brand new pavilion.

100 SSH IC (Yes it was 100 that is not a typo)
15 MNC IC

The Thang:

Modified Laredo
12 Merkins IC
12 Squats IC
12 Lunges IC
400 m run
2 rounds

EMOM Series

5 minutes EMOM
10 Merkins (later upped to 12 and then 15)
20 LBCS (later upped to 25)
10 Hello Dollys (later upped to 12 and then 15)
.12 recovery run

5 Minutes EMOM (this one was harder than it looked)
10 HR
10 BBS
10 4-Ct Flutter Kicks
.12 Recovery Run

4 minutes (because of time) EMOM
10 Peter Parker (later upped to 12 and then 15)
10 Mountain Climbers (later upped to 12 and then 15)
10 Plank Jacks (later upped to 12 and then 15)

Recovery Run back to COT

7 Minutes EMOM
8 Burpees..then upped to 10…then upped to 12 then upped to max out. I got 21 in for the last minute as IAN finally made his long-awaited appearance

COT:
Thank you to all the PAX who posted this morning. It’s always appreciated when people come out to the Stockade/Chupacabra and especially on a day where we have some significant weather coming. Always humbled and honored when anyone shows up to one of my workouts.

During COT we offered up Prayers for healing, and guidance and praises for the support and brotherhood of F3.

Until next time!

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Disco Dan Does Da Thang

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WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

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Uphill NURing and lots of webs

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We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up.

Mosey to fire station
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and then back down the waterfall.

Mosey to bottom of Tara Tea and partner up.
DORA
NUR uphill and run back while partner completes
50 – merkins
100- overhead claps
150 – LBCs
200 – flutters

Back to the baseball field for some core, legs and upper body webs:

CORE
Captain Thor, 1 big boy sit-up – 4 American hammers, run 10 yards; 2 BBSU – 8 AH, run 10 yards; 3 BBSU – 12 AH, run 10 yards… repeat until completion of 10 BBSU – 40 AH
Total: 55 BBSU and 220 AH

Take a lap around the field.

LEGS
1 squat – 4 calf raises, run 20 yards; 2 squats – 8 calf raises, run 20 yards; 3 squats – 12 calf raises, run 20 yards… repeat until completion of 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Take a lap around the field.

UPPER BODY
Lots of mumble chatter while explaining this one, no running in between series this time
1 merkin – 4 shoulder taps; 2 merkins – 8 shoulder taps; 3 merkins – 12 ST; took a brake after 5-20, then another brake after 7-28 and YHC had already lost count and whining came into the game so as a crowd pleaser we repeated 7-28… finished up with 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

We had a couple of minutes to go back to COT with smoked shoulders and Badlands thought it was a good idea to keep doing merkins, add 10 IC to the count. 9 for YHC, apparently my watch was out of whack and alerted me it was 0730.

Great work by everyone.

Announcements:
9/11 WOD at NaFo on 9/5 starting at 0600, bring sandbags and rucks.

10 year anniversary festivities start officially on Wednesday with someone named Zima at the PAINtheon games.

Final countdown happening on 9/10

Prayers and praises were lifted.

Tinsel and Kermit out…

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Another “Yinzer” Q @ Stockade

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WARMUP: Mosey to Walgreens
20 ea. SSH (in cadence)
10 Windmill (in cadence)
THE THANG:
Thang #1 (aka warmup)
Dora:
100 ea. – Merkins
200 ea. – Squats
300 ea. – LBC’s
– lap around Walgreens

Thang #2
Round #1
2:00 Minutes total to complete run + AMRAP
1. (.17 mi lap around parking lot) – Burpies AMRAP
2. (.17 mi lap around parking lot) – Lunges AMRAP
3. (.17 mi lap around parking lot) – Monkey Humpers AMRAP
4. (.17 mi lap around parking lot) – Mountain Climbers AMRAP
Round #2
Rinse and Repeat………….goal is to beat your reps from round #1
MARY:
ANNOUNCEMENTS: Read your news letter
COT:

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