Tag: Maximus

A Hilly Situation

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WARMUP: None
THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back towards COT, finish with another round of klaw up Massey St. hill.
MARY:
ANNOUNCEMENTS:
COT:

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Failure is fine

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WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers.
THE THANG: Came back to our sandbags and took our carabiners and clipped the ends to each other. Put them on our shoulders and then walked VERY close to each other. Alternating shoulders as needed but honestly, this lasted about 200 yards before the Q realized this wasn’t shaping up as it was in his head. Along the way we did curls and then curls and overhead presses.

We then unclipped and did 10 manmakers. We then took our bags to the tiered area and partnered up at the bottom. 1 partner with a 40 and 1 with a 60.

Partner 1 took both sandbags to the top and partner 2 stayed at the bottom doing pushups. Once partner 1 got back, there was a flip flop. Rinsed and repeated this.

Did this again with dips (just 1 round) and finished with flutters but for flutters it was a farmer carry.

Headed back towards COT but stopped at the curb for another idea…that didn’t pan out. With 2 sandbags removed, each pax laid down with a sandbag held in a press and then passed it down the line (last 2 guys had no bag yet) and then the first 1 guy that passed the bag ran to the other end in an Indian run style plan. Again, idea was ok but execution wasn’t great.

Moral of the story today – have a plan, execute plan, adjust plan, move forward.
MARY: we spared a few min
ANNOUNCEMENTS: complete
COT: complete

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Ladders, lunges and bear crawls, oh my

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WARMUP: Yes
THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers.

To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet squats each switch til the top. Back down the hill with one partner overhead carry while the other bear crawl switching as needed with 5 press each switch.

Mary for 5 minutes at bottom.

Circle up for a few rounds of kettlebell work
MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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To the Light Pole, To The Wall

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WARMUP:
Short mosey, found Bonsai, did some warm uppy things
THE THANG:
Mosey to the half wall.
Mosey to the wall:
– 8 burpees at the parking spaces
– Over the wall
– 1 Donkey Kick
– Over the wall
– Continue the series 7/2, 6/3, etc.

Mosey to the light poles:
Obtain a rock. Everyone apparently expected judgement, because everyone grabbed an acceptably large rock to start.

– 10 Bentover Rows with your rock
– 10 curl and directly into an OH Press with your rock
– Run to the first light pole – 5 merkins
– Run back to the rocks and complete the exercises again.
– Run to the first pole – 5 merkins, run to the second pole 5 merkins
– Run back to the rocks.
– Keep going based on time available. I think we got to pole 6
MARY:
We had 5 minutes and went around the circle calling exercises until time ran out.

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What do we need hands for

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WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.

Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.

Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.

Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)

1. Lunges
2. American hammers (double count)
3. Calf raises

1. CDD
2. Plank jacks
3. Seal jacks

1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps

Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always

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21 Gun Salute

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WARMUP: yea, that’s important. Especially at 0500
THE THANG:
21 Gun Salute:
– 400 meter run
– 21 merkins
– 21 bomb jacks
– 21 swings with cindy
– 15 burpees
– 9 pull-ups
– repeat for 21 minutes
11th hour of the 11th day of the 11th month
– 11 squat thruster with cindy
– 11 Bulgarian split squats
– 11 squat thruster with a curl at the bottom
– 11 Bulgarian split squats
– 11 manmakers no merkin
– 11 Bulgarian split squats with cindy
– 11 manmakers with cindy
MARY:
– Toes to bar
– Chest to bar
– Pigeon Lunge
COT:
As much of a loud mouth liberal and ungrateful American as I may appear to be, I am extremely grateful for the freedoms enshrined in the constitution that allow me to be so, and so publicly. It’s an honor to recognize the individuals who have served in the military to defend the constitution against enemies both foreign and domestic. Happy Veteran’s Day.

Welcome to the Marine Veteran now known as ODB!

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#Powered By BBQ & Bourbon

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WARMUP: premature Name O Rama
THE THANG: Pick your distance
MARY: F3 is for Men Only
ANNOUNCEMENTS: Read your newsletter
COT:
12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the morning after the BBQ & Bourbon fundraiser

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Snatch jokes for days

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Lots of jokes. small ball jokes. snatch jokes. runner jokes.

WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence

THE THANG:
3 sets of a 9 round tabata (40 seconds on 20 seconds off) with an active recovery between each set

9 rounds:
Thrusters
Bent Over Rows
Swings
Halos
American Hammers
Chest Press
Snatch
OH Tricep extension
Goblet Squat

(third round I swapped a few exercises out so ended up with some deadlifts, curls, skull crushers, LBCs mixed in).

Active recovery included mosey up and down steep hill a couple times between sets 1 and 2, bear crawling down steep hill between sets 2 and 3, and an all you got sprint up the steep hill after set 3.

MARY: carry bells back to COT and in cadence flutter press, box cutters, more flutter press, and LBCs

ANNOUNCEMENTS: bourbon fundraiser tonight, Christmas party signups, Thanksgiving convergence, etc = read newsletter

COT: yup – No OYO – a lot of good dudes that can help each other through hard times here so be vulnerable with each other.

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Pike Campus Pain Loop

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WARMUP:
Mosey the DTFM warmup loop
Stopped at the Pharmacy
10 SSH
10 Windmill
10 LSS
Mosey to pain stations
THE THANG:
Station 1: Lower Small Pike Parking Lot
5 Lt. Dan Magic Legs
Station 2: Upper Big Pike Parking Lot
10 Burpees
Station 3: Covered Pike Parking Lot
15 Carolina Dry Docks

Rinse and repeat

MARY:
Flutters, Hello Dollies, American Hammers
ANNOUNCEMENTS:
Christmas Party
Bourbon and BBQ
Thanksgiving Convergence
COT:
I love you guys.

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