11’s on the hill
Dips and merkins
Pull-ups and in and outs.
WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15
THE THANG: Load up with Ruck and Sandbags.
Ruck to Hill and stop at each several lights:
Squatsx25, Dips x25, Irkins x25
Repeat at 6 lights.
End at PFHC parking lot: Overhead Carry Ruck through lot then Farmers Carry.
Same thing back.
MARY: None done
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner
THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american hammers, 10 curls 10 overhead press 2nd station 20 flutters w press, 20 lbc 10 curls, 3rd station 30 calf raises, 30 goblet squats, 10 curls 4 station 10 man makers, 10 lunges each leg 10 big boys.. rinse and repeat. Discussion on risks we might be taking without even realizing it. Discussed precautionary principle, having humility. Fat tails(low probability high pain events. Things to help your kidd think about risk and reward.
MARY: none
ANNOUNCEMENTS: read newsletter
COT: prayers for patience especially with money issues.
Rucked for 3.8 miles with smiles through Goldhill Schools, Walmart, and Neighborhood Coconut Creek??? to 160 back to Earthfare.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Warmup: Motivator, IW, CP, WM
Appetizer (before leaving the parking lot): The-Violator to one end, Cocaine-Bear-crawl back.
Thang#1: Out windward to hill
1st hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 good AMs
2nd (shorter) Hill: jog up, Crawl-bear down or lunge walk down
• 25 Burpees
• 50 CDD
• 75 box-cutters
• 100 calf-raises (alt toes in/out every 10)
#2: Back to P.Lot – 4 corners chicken wing (12, 9, 6, 3 reps)
Change MOT between Corners: Mosey, Toy Soldier, Carioka, etc…
R.1: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
R.2: LBC’s, Gas-Pumpers, Big-Boiz, Partner Big Boiz
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens
MARY: she stayed in our car and ogled us
ANNOUNCEMENTS: coffee at TCD, stuff, the Bus, Bethel
COT: held… Prayers for lost loved ones, patience with transition to school season.
WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins
THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played…
PLAYLIST
Real American (3:30)
• H – Heavy Ruck Presses (Gorilla Press)
• U – Undertaker Get-Ups (Turkish get-up variation with ruck)
Undertaker Gong intro
• L – Leg Drops (flutter/leg raises with ruck on chest) The Rock – Electrifying Theme (2:30)
• K – Knee Strikes (high knees with ruck overhead) Ultimate Warrior
• A – Atomic Squats (bear-hug ruck, squat fast) – John Cena – The Time is Now
• M – Muscle Man Rows (bent-over ruck rows) Ultimate Warrior
• A – Ankle Grab Sit-Ups (ruck sit-ups, reach to feet) Shawn Michaels – Sexy Boy
• N – Neck Bridge Holds (wrestler bridge or low plank hold) Kurt Angle – Medal
• I – Irish Whip Sprints (ruck sprint 20 yards, jog back)… ideally around a light post!Rowdy Roddy Piper
• A – Andre Carries (partner carry or farmer carry with two rucks if solo. Hulk promo for Andrè
• NWO theme (>4 min)
Also… manmakers & Curls (for those 24 inch pythons!)
MARY: Am Hammers, Pax-Ab-Lab
ANNOUNCEMENTS: newsletter stuff
COT: held
WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers
Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT
THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides
Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count
Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run
Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run
Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:
WARMUP: Nah
THE THANG: 3+ miles with many stops for 11 reps
MARY: Round the horn
ANNOUNCEMENTS: Forged fathers, Newsletter
COT: Of course
WARMUP: side straddle hop, imperial walker, cherry picker, windmill
THE THANG:
Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.
Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat
MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump
Ended up doing two rounds of beat the deck with modifications on the 2nd in the save time
7
MARY: didn’t have the time
ANNOUNCEMENTS: decibel hosted event, bethels, stuff the bus, highway cleanup
COT: prayers and praises
WARMUP: SSH, IW, CP, down dog
THE THANG: laps on the FMHS stadium track, with some bleacher stairs mixed in
MARY: LBC, American Hammer, flutters, shoulder taps
ANNOUNCEMENTS: same as items and newsletter
COT: prayers for safe travels, start of school year, natural disaster victims, marriages, and others both said and unsaid