Tag: Kaiser

Loredo & 3-Leaf Clover

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WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.

22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.

22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back

22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.

Repeat as much as you can, time permitting.

MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure

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Mariachi Band Tryouts

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WARMUP:
SSH
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Peter Parker’s
Broga
THE THANG:
Motivators
Mucho Chesto – 10X run around WEP, repeat
Standard Merkins, Wide arm, diamond, Left offset, Right offset
Relay race – as teams race, other members hold plank position. Loser does 3 Kraken burpees, winner 3 standard burpees. We did this 3X, last time MOT was bear crawl.
Rock carry DORA – partner up. Partner 1 starts walking around WEP with heavy rock. Partner 2 does 10x curls, OH press, goblet squats. 2 runs to 1, switch rocks and switch exercises. Go back to Amphitheater.
Hardest 1/8 mile – burpee board jumps, bear crawl, lunge walk, run

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The Artie

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Today we honored Police Officer Arthur “Artie” Lopez of the Nassau County Police Department. Artie was part of the Emergency Services Unit and was killed in the line of duty in October of 2012
WARMUP: SSH, Morrocan Nightclubs, Imperial Walkers and some stretching
THE THANG: 10 Pullups, 20 SQUATS ,15 Merkins ,10 Curls and 10 Cindy Thrusters. 5 Rounds with a run down to the elementary school after each round.
Called an audible:
Then we had 3 rounds of Cindy exercises. CURLS,PRESSES, OH PRESSES,SQUATS, DIPS, BENT OVER ROWS and some I can’t remember.
Then we proceeded to the benches at the school for someone shenanigans. STEP UPS, BULGARIAN SPLITSQUATS, ERKINS,DERKINS, CALF RAISES and finished with Mary.

MARY: Was boxcutters, mountain Climbers, hello dolly and I think crunches
ANNOUNCEMENTS: Christmas party and Thanksgiving convergence
COT: Prayers and praises

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A shield sighting

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WARMUP: Childs pose, SSH, cherry pickers
THE THANG: ran approximately 4 miles with merkins and squats occurring occasionally
MARY: lbcs, flutters, dollys, Rosalitas
ANNOUNCEMENTS: bethel, 2nd F event at cyclops house
COT: families and travel

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The Whittman

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WARMUP:
THE THANG:
Warm-Up:
We kicked things off with a lap around the parking lot followed by:
• 25 Side-Straddle Hops
• 10 Imperial Walkers
• 10 Hillbilly Walkers
• 10 Cherry Pickers

The Thang:
Mosey to the track for The Whitman — a Hero WOD honoring Army Sergeant Jeremiah Wittman, who gave his life serving our country.

Workout:
• 15 Burpees
• 15 Jump Squats
• 15 Merkins
• 400m Run

Repeat for 8 rounds.

After finishing, we moseyed back to the parking lot for Four Corners Finisher:
• Center: 1 Burpee
• Corner 1: 15 Hello Dollies
• Corner 2: 15 Flutters
• Corner 3: 15 American Hammers
• Corner 4: 15 LBCs
Each round we added +5 reps.
MARY: plenty during corners
ANNOUNCEMENTS: Bethal
COT:

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Modified Laredo – Cowboy Up!

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Wasn’t a coincidence that I participated in GTE-59 where we had the opportunity to complete the Laredo WOD during the event, then was DR in Houston, TX for a week – birthplace of our fallen hero, and then was asked to lead the Honey Badger workout the following Monday. So, this morning we honored Staff Sgt. Laredo who gave everything for his WHY. What are willing to give, or give up for your WHY?

WARMUP: Regular culprits were performed with the proper call out – NEISPMICE

THE THANG:
Normal Laredo WOD is the following:
24 – Merkins
24 – Squats
24 – Walking Lunges
Run 400meters
Complete 6 rounds

This morning we amped it up a bit:
24 – Man Makers w/Cindy
24 – Squats w/ Cindy
24 – Walking Lunges w/Cindy
Run 400meters

Completed 6 rounds for a total of :
144 – MMs w/ Cindy
144 – Squats w/Cindy
144 – WLs w/ Cindy
1.5 miles

MARY: None Needed!!!

ANNOUNCEMENTS: Read your newsletter!!!

COT: STK!

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Scarecrow Tour

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WARMUP: slight Broga and some stretching
THE THANG: 3 merkins at each scarecrow, mosey to unity presbyterian. Bear crawls, an work, wall work, and legs
MARY: yes
ANNOUNCEMENTS: newsletter and golf tourney
COT: shared my why, lifted up work, parenting, and marriages

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Honey Badger Got Smoked

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1. Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Low Slow Squats – 15 IC
Merkins – 15 IC
Mountain Climbers – 15 IC
Moroccan NC – 10 IC

2. The Thang – Part 1: Grinder “Honey Badger Strength”:

Partner up. One works, one runs 50 yards and back. Switch. AMRAP for 20 minutes.

Exercises (with cinder):
50 Block Presses
50 Block Curls
50 Block Squats
50 Block Swings
50 Block Thrusters

3. The Thang – Part 2: The Gauntlet “Badger Doesn’t Care”:

Solo effort.
Perform 1–10–1 Pyramid: (Add +1 each round, then back down)
After each round, run 20 yards and back.

1 Blockee (burpee w/ cinder)
2 Block Curls
3 Block Goblet Squats
4 Block Overhead Presses
5 Block LBCs (with cinder)

4. Finisher – “Badger Core Burn”:
Flutter Kicks – 20 IC

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Beary Bliss

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WARMUP: some Broga, quad stretching, overhead claps, side straddle hops
THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs, and flutters, followed by an Indian run
MARY: some burpees
ANNOUNCEMENTS: newsletter
COT: family, travel, work

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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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