Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.
We did Death by with burpees, merkins, jump squats and big boys. It was awesome!
Great to see DaVinci and Tinsel back out in the gloom but before we started warm up they stepped off to get some miles in and discuss recent design innovations in exterior illumination.
We did a couple of core warm ups then did a lap of catch me if you can. P1 does 5 HR merkins while P2 travels with both bags. P1 sprints to catch then swap. Always a quick way to get warm.
We moved to far side of field for main work. Crazy 8 which is 8 rounds of 8 reps of 8 exercises. 8 exercises were swings, merkin w/ruck pull thru, curls, lunges w/ruck overhead, bent over rows, mountain climbers, squats, and flutters w/press. Somehow merkins w/pull thrus are now forever to be called Ashley Cummings at Currahee. Show up and we’ll try to explain. Around the 2nd round fishstix offered Cicada some extra gloves he pulled out of somewhere. Cicada spent the next 2 rounds trying to determine what smelled like raw sewage, then the next 2 rounds getting over the dry heaves. Either fishstix used these to bear crawl thru the Golden Corral run off or used them to harvest choice meat from the TC deer culling. Pretty impressive for a set of gloves to funk up the outdoors. After throwing them away we finished the WOD and cashed out with 8 man-makers. Then we did various movements across the field: bear crawl, oh carry, fireman carry, and backwards oh carry. Recover, recover.
Back to COT. Great group this morning. Lots of mumblechatter helped the time fly by. Thx for the opportunity Sprocket.
Ridiculously cold morning at a place named after Fire.
Workout:
15 SSH IC
15 MNC IC
15 SJ IC
10 Windmills IC
15 Mtn Climbers IC
Stretch
15 Plank Jacks IC
Everyone Grabs a Cinder Block.
Tabata Series: 45 Seconds on 15 Seconds Off
Round 1
Merkins
Squats
Flutters
Burpees
Toe Touches
Lap (2 minute rest)
Round 2
(With Block)
Incline Merkins
Decline Merkins
Squats with Block
Flutters with Press
Leg Lifts over Block
Lap
Round 3
With Block
Curls
Tri Extensions
Upright Rows
OH Press
LBCs (no block)
Lap
We got through 5 total rounds before we put the blocks back. With about 2 minutes left before 6 I had everyone do HR merkins, Squats, and BBS until we hit 6:00. Thanks to all who showed on an exceptionally cold morning!
We ran the Kingsley loop. It was glorious. Miles for everyone.
– JWow
WARMUP:
– SSH / WM / MNC / IW
– 3x hill sprint
THE THANG:
– EDM supported 6 sets of exercise pairs (12 and 24 rep count), run a lap after each set and jump the wall.
– Jack Webb: Pushup + OHC
MARY:
– 6-count burpees at COT until time
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
Run to Afton Way (.39 miles)
15 dips
15 merkins derkins
Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T
Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises
Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.
Back down Brayden to Afton and repeat loop
Return to COT (3.5 Miles or so)
WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker
THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.
Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence
Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s
Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.
MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.
ANNOUNCEMENTS:
D2DBar10k
COT: It’s a core principle, so…yes
WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it
WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Quick mosey to the front of the school for some temporary shelter from the rain..declaimer, we will be getting wet.
THE THANG:
six exercises all 10 count reps
1. Overhead Press
2. Squats
3. Bent over Rows
4. Curls
5. Flutters
6. Man Makers
After completing the exercises, mosey with ruck and sandbag to the parking lot, drop sandbag, bear crawl up to second level of parking lot, drop ruck. Tempo run between the three islands. Back to starting point, ruck on, reverse bear crawl back to sandbag, carry sandbag and ruck back to front of school.
Rd 1 – exercises 1-3
Rd 2 – exercises 4-6
Rd 3 – exercises 6-1 (backwards)
Rd 4 – exercises 1-6
Back to COT