Tag: Kaiser

Varsity Locks up Shield

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WARMUP: Windmills SSH Nightclubs, Squats Merks Stretching, Mosey w buttkickers, toy soldiers.
THE THANG: Rebel :Partner up (3s) Merkin pumps with flutters – bottom of hill with Pull ups and Squats top of hill(next to JRROTC) 3rd partner is the timing of switching locations. Bass grabbed Q stick from Rebel and led the pax with rows of light poles (4) – w pain locations at each stop – increasing reps by 2 at each pole. 4 rounds completed w varying exercises for each round
Fogerty took back the Q stick for a quick round of JackWebbs ( squats/seal jax)
MARY: finishing with 3 mins of Mary led by NASA and capped off with Gemini closing out w a round of Russian Twists.
ANNOUNCEMENTS: Bethel, Christmas Party, DamtoDam,
COT: prayers and praises added by all pax as we went around the circle for everyone to share something.
Bass closed is out in prayer.

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No Pancakes

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WARMUP:
– various exercises with “daily count” of 8/22 reps and mosey to Church via fire station
THE THANG:
– modified 4 corners with sandbag timer lap:
– kettle bell swings
– manmakers
– slam balls
– bomb jacks
-> rinse and repeat
MARY:
– mosey back to COT: Airborne Hips and some regular mary
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Failure Is Inevitable

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Arrived 30 min early set up and awaited Grinder to arrive with the rest of the sandbags.

WARMUP: Imperial Walkers, Wind mills

THE THANG: I was very ambitious as I was not sure how many people would show up and how long it would take to get through each station. Partner up, Partner 1 Does exercise till failure while Partner 2 does the second exercise. Then once failure occurs Partner 1 hops down off the stage and runs to the corner of 160 & Ardrey St preform 2 burpees and runs back to relive Partner 2 so they can start the exercise till failure. One both have completed that station move to the left to the next station. After 45 min we Omahaed it took sandbags to the hill where I proceeded to connect 2 groups of sandbags to a rope. The task was to work in two groups to get the 200 plus pound sandbags up to the top of the hill. This was to simulate carrying dead weight such as a person if injured in a crisis.

Stations

Cone 1
Partner 1: Sandbag Curls till Failure
Partner 2: Merkins

Cone 2
Partner 1: Sandbag Overhead Press till Failure
Partner 2: Scissor Jacks With 8lbs Dumbbell

Cone 3
Partner 1: Sandbag Squats till Failure
Partner 2: SSH

Cone 4
Partner 1: Sandbag Bent Over Rows till Failure
Partner 2: Mike Tysons

Cone 5
Partner 1: Sandbag Deadlifts 60lbs till Failure
Partner 2: Plank Toe Taps
Cone 6
Partner 1: Dumbbell front raises to lateral raises till Failure
Partner 2: Plank Hip Dips

Cone 7
Partner 1: Sandbag Overhead Throws 60lbs till Failure
Partner 2: 8lbs Dumbbell Big Boys with overhead tap

Cone 8
Partner 1: Kettle Bell Chest Presses till Failure
Partner 2: Slam Ball
Cone 9
Partner 1: Sandbag Upright Rows till Failure
Partner 2: Slam Ball American Hammers

MARY: A few standing ab exercises

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Spicy Turtlehead

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This morning we were blessed with a beautiful breeze from the south. And we got right to it at 0500.

Ruck/COP:
w/Alternating Shuffle around school
SSHs, LSSs, Ruck Merkins

Weinke: A Blue Light Special, if you will…
Buy In: 200m Suitcase Carry

30 min AMRAP:
20 Ruck Swings
15 Ruck High Pulls
10 Ruck Thrusters

Cash Out: 200m Suitcase Carry

We had a few minutes to spare to I had to reach into my Mexican Junk Pile to see what we could do to close out the WOD…

Finisher:
Partner Up
CMIYC around parking loop x 2
P1 Farmer Carries both Rucks
P2 5 Merkins, Chase & Catch Up

Sprocket – you are a leader that we all look up to in The Fort. Thanks for the tap and including me in the “Spicy Tour”.

Punch List out.

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Whetstone not Wet Stone

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WARMUP:
Cohiba led warmup where we ran to front of Elementary School and commenced with COP

THE THANG:
Hand off to Kaiser where we ran bball courts behind middle school and performed a modified Dora
-dips, irkins, big boys

Hand off to CakeBoss
Mosey to side of elementary school

Partner one big boys
Partner two bear crawl

Partner one leg raises
Partner two bear crawl

Partner one LBCs
Partner two bear crawl

Partner one hellos dollys
Partner two suicide sprint

Partner one something
Partner two suicide sprint

Mosey to driveway for gasers between light poles
Last one all the way to COT

MARY:
ANNOUNCEMENTS:
8/4: Convergence
8/5: Stuff the bus

COT:
Prayers and Praises recognized

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The Daily Red Pill deserves an answer….YES!

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WARMUP:
Mosey to the football field and line up on sideline
1) 10 Low slow squats, run across field
2) 10 Merkins, run across field,
3) 10 Imperial Walkers, run across field
4) 10 Moracan Night Clubs, run across field
5) 10 Hillbilly walkers, lungwalk across field

THE THANG:
Mosey to corner of Track
5 reps of each exercise in each corner.
Each lap, increase the count by 1, Goal of 5 laps unless you are Harry Carry and you get 7 laps in
1st corner) Sumo Squats
2nd corner) Donley Kicks
3rd corner) Leg Lifts/Weezy Jefferson’s
4th corner) Wide arm Merkins
Plank till 6 comes in at 0555

MARY:
Flutters
Rosalitas
Hello Dolly’s

Toe touches, right over left, left over right
ANNOUNCEMENTS:
Convergence 8/4
Stuff the Buss 8/5
COT:
Prayers for travel, lost of friends, folks battling Cancer, Small World had a stroke and may need PAX to assist along with prayers.

Come to the Ring of Fire….its not just a song but a lifestyle.

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Black Diamond is uncovered at The Stockade

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Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Partner Shredder

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WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises

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