WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Moroccan night clubs, windmills, hillbilly walk
THE THANG: divided the pax into two 4 men teams, two ladders, plenty of sandbags… loaded up the two ladders with 2×60# sandbags each, picked them up, sat the ladders on shoulders and started walking; a timer will go off every two minutes to remind us to do 10 merkins with rucks on. Pick up and the ladders and go around the soccer field, big loop, every time the buzzer went off (2 minutes) we did 10 merkins, completed one big loop and dropped the sandbags and transformed the ladders on A frames, 1 pax will carry the ladder overhead or on shoulders and go around the small loop while the other 3 pax will toss the 60# sandbag until the ladder comes back around, switch ladder to next pax, each pax had the opportunity to go around twice. The buzzer reminded us of the 10 merkins every 2 minutes.
Opened up the ladders again and this time we loaded them up with 160# each, farmers carry around the small loop, buzzer every two minutes for 10 merkins each time.
Back to the flag
MARY: 100 LBC’s and 5 minutes of stretching and broga
ANNOUNCEMENTS: AMRAP for autism, Manion, Jaeger, Rock Hill anniversary, 4/20 WOD
COT: stays in COT
Tinsel out
17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:
Round 1
Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50
Round 2
Repeat Round 1
Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!
WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:
WARMUP: Ten minutes of non stop reps
THE THANG: Man makers to farmers carry. Swings to overhead carry. Dora with goblet squats, flutters, lunges, American hammers, dead lifts and big boys.
MARY: More swings
ANNOUNCEMENTS: See newsletter.
COT: Prayers for a good week.
Warmup:
47 SSH (IC)
20ish merkins (IC)
Mosey around the elementary school car line.
Killer B’s:
Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS
Broad jump all the way back to the start. Do this 3x
15:00 minute time limit.
After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?
2nd routine Pick your poison:
Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.
47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps
This took us straight to COT.
Men…Maximize the minutes given to us. Lost time is never found again.
👊👊👊
Warmup:
47 SSH (IC)
20ish merkins (IC)
Mosey around the elementary school car line.
Killer B’s:
Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS
Broad jump all the way back to the start. Do this 3x
15:00 minute time limit.
After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?
2nd routine Pick your poison:
Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.
47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps
This took us straight to COT.
Men…Maximize the minutes given to us. Lost time is never found again.
👊👊👊
WARMUP: discloser
THE THANG: ruck up and go for a mile around the long loop behind LpL building.
Stop at CAH and do some curls and high pulls.
For for another mile around and stop at CAH again for step ups and low slow squats. Start another look but stopped at the bottom of the hill and tucked back due to time.
MARY: broga for 7 minutes. Great way to stretch calves, and open up hip flexors and stretch lower back.
ANNOUNCEMENTS: convergence
COT: stays in COT
Tinsel out…
WARMUP:
THE THANG:
We rucked from TES down to the lake and back to COT.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: disclaim
THE THANG: big Loop – run down Dave Gibson – through school – up bus entrance – through Walmart parking lot – onto Hubert Graham toward TCES – right on Waterloo – Left on Henslow – right on Cameron creek – right on 160 – back to COT.
stop every 1/4 mile for exercise
first stop 15 SSH IC
each subsequent stop replace 1 SSH with 1 Burpee
totals:
4 miles
120 SSH IC
120 burpees
MARY:
10 American Hammers IC
20 LBCs IC
ANNOUNCEMENTS:
grow rucks a plenty (see Olaf)
beers and burpees (see Decibel)
COT:
Important stuff