WARMUP: Main Street burpees, ground work non-ground work, wall work.
THE THANG: circuit with blocks
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: It was cold so we started with a 5 minute mosey to warm up. Mixed in some high knees, butt kickers, and karaoke along the way.
Ended back up at COT. Running portion of the workout was completed. Needed to warm up our bells so we circled up and performed the following: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx12inCadence, Figure8sx12OYO, SSHx10inCadence, 10 KB Swings OYO, SSHx8inCadence, 8 KB Snatches, SSHx6inCadence, 6 DeadLifttoCurltoPress w/ KB.
Now we were ready to swing!
THE THANG: Stayed in the COT area for our first round with
RichardWebb – Exercise #1: 1-10 – DeadLifttoCurltoPress w/KB & Exercise #2: 4-40 – KB Swings
The PAX needed a break from all of the swinging, so we decided to meet up with Dora.
Single Dora #1 – Partner #1 Exercise: Side Lunges w/ KB – 100 reps, MOT for partner #2 = Murder Bunny out, Rifle Carry back from the posts at COT to the first pole down the sidewalk.
After our experience with Dora left us wanting more, we decided to pay Richard Webb another visit since he showed us a swinging good time at the beginning of the workout!
Richard Webb #2: Exercise #1: 1-10 – Alt KB Snatches ( count right hand only ) & Exercise #2: 4-40 – BentOverRows
We had to cut our 2nd experience with RW short ( managed to make it to reps 8 – 32 ).due to time. If we had more time we would have paid Dora another visit for the following:
Single Dora #2 – Partner #1 Exercise: Figure8s – 100 reps, Partner #2 MOT = Bear Crawl out, Crawl Bear back from the posts at COT to the first pole down the sidewalk.
Alas, we were done, arms were smoked, and legs were saved for D2DB10k tomorrow! Thanks to Richard Webb and Dora for showing us a swinging good time!
MARY: NO TIME
ANNOUNCEMENTS: D2D race, D2DB10k race, upcoming Bethel serve, Jaeger CSAUP, etc…
COT: STK
WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:
DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150
DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150
DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50
DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100
WARMUP: SSH, NightClubs, Merks, Squats, Flutters, Diamond Merks, WAM, BBS, Mosey and stretching.
THE THANG: 7s, 1 mile mosey with pain stations along the way, StepUps, Squats, Merkins, BBS, and a smidge of acceleration.
MARY: 5 mins of Mary
ANNOUNCEMENTS:
COT: Blood Drive, Dam2Dam, Bethel
It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort’s finest, but not all, began to arrive in varying conditions.
DISCLAIMER: The mumblechatter started early, YHC felt honored to have the usual suspects in attendance, so a strong disclaimer was shouted out.
WARMUP:
Mosey to the pharmacy – Band Camp, in typical Weasel Shaker fashion, tried to push the pace since he was already warm from running to AO. CoP in pharmacy parking lot. Those suspects ramped up the heckling here, an endearing jester, but we pushed on:
– 25 SSH IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga
THE THANG:
Moseyed down to the parking lot behind Italian Job’s rehearsal dinner. He reminisced for the PAX as we began The Thang.
– Lunges down 3 travel lanes
– Bear crawls back down 3 travel lanes
– Burpee broad jumps down 3 travel lanes
– Toy Soldiers down 3 travel lanes.
Moseyed to Pike parking lot at top of Massey. Shoulder taps for the 6. Partner up for DORA. One PAX runs to bottom of Massey and back while other does the following exercises.
– 100 Merkins
– 200 Squats
– 300 LBCs
Finished with enough time to hit the Pike wall for 3 rounds of burpee waterfall while we did wall sits.
MARY: Flutters
ANNOUNCEMENTS: D2D Bar, State of the Union tonight, Blood Drive!
COT: Stays in COT
1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie
Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga
The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups
Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time
Mary
– Rosalina’s
– Box Cutters
– Leg lifts
During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs
Mosey to center of parking lot
THE THANG:
Round 1:
5 Manmakers, 10 American Hammers, 15 Skull Crushers, 20 Swings, 25 Curls, 30 Lunges, 35 Bent Rows, 40 Overhead Press, 45 Chest Press, 50 Squats
1 lap around parking lot
Round 2: Rinse and repeat but drop last exercise.
Continue until we run out of time.
MARY: None
ANNOUNCEMENTS:
COT: California Fire, Safe Travels for Battlebot’s move.
WARMUP: 10 merkins. Lap around the lot to go through the workout.
THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while the other ran to the next station and back until the bag being tossed made it to the next station.
Station one : 30 plyo pushups, back carry and regular toss
Station two: 30 cleans, over shoulder toss and single shoulder carry
Station three: 30 gas pumpers, side toss and farmer carry
Station four: 30 press, thruster throw and front rack carry
MARY: yes
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: Lap around Lowe’s stopping 4 time for various warm up exercises.
THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each team runs to get a card while rest of team does hold exercise. When PAX returns do team exercise together then next guy runs. Repeat until out of cards. Not super complicated but keeps guys moving together.
MARY: Some
ANNOUNCEMENTS: Probably
COT: Thx for the opportunity Peachstamd and sorry it took .e so long to post this.