Tag: Olaf

B.O.T wants a HIVE Hat

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WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees

Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Track and Field

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WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill
THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in plank position starting on the sideline. Pax completed 4 plank jacks, 4 mountain climbers, 4 shoulder taps then moved 4 arm widths toward the opposite side of the field. Rinse and repeat until Pax reaches opposite sideline.
Once completed, Pax moved to the track for bear crawl 1/2 of curved portion of track followed by lunge walk remainder of curved portion. At straightaway, ran to the next curved portion for rinse and repeat of bear crawl and lunge walk. At the next straightaway, sprint to initial starting point.
Return to the field for rinse and repeat of 4s until Pax reached the opposite side of the field. Once completed, we started the rinse and repeat of the track lap but modified to full run after initial bear crawl/lunge due to time considerations.
After the lap, Pax moved to the goal line for run to the 50 yard line for 50 LBCs then back to goal line for 5 LBCs. Rinse and repeat descending distances for 40/4 SSH, 30/3 CDD, 20/2 windmill merkins, 10/1 burpees.
Back to COT.
MARY: No time
ANNOUNCEMENTS: upcoming CSAUPs + patch for completing the trifecta.
COT: Prayers for families, travel, marriages, heart health

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80th Anniversary of D-Day

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WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC
THE THANG:
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
80 RUCK SQUATS (Vest/Ruck, Sandbag, or Both)
80 MERKINS (Slick)
80 DEADLIFTS (Ruck, Sandbag, or Both)
80 OVERHEAD PRESS (Ruck on or Slick)
PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick)
MARY: No Time
ANNOUNCEMENTS: HIM Camp end of June, Blood Drive 5/30 still spots available, 3 CSAUPs this summer
COT: Closed in prayer

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Withers Quadzilla & Print Shop Obstacle Course

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WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen

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Gear Murph

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WARMUP: childs pose, upward dogdownward dog variations, merkins/peter parker – repeat
THE THANG: RUCKS/WEIGHTED VESTS ON
[KB rows x10 each side, merkins on bell x10 each side, squats with KBs or 40# steel poles – run to end of lot and back] repeat x5
[steel pole curls x10, steel pole bench press x20, KB swings x30 – run to end of lot and back] repeat x3
MARY: yeah
ANNOUNCEMENTS: is going on a summer tour to all the Monday AOs – Q and location announced Sunday evening – bring your ruck and weighted vest
COT: Tiller’s got love for F3. We’ve got love for Tiller.

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AKA at The VA

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WARMUP: Sasquatch led with a warm up as YHC was coming in hot.

THE THANG: grabbing a few heavy things and in no particular order
20 hand release merkins
20 Sandbag over the shoulder tosses
20 zerker squats
Farmer carry 2 KB’s to the curb and back (~100yds?)

When all of the above is done, run a lap around the parking lot.
All while wearing rucksack/weighted vest. AMRAP until time is up

MARY: ended with leg raises and big boys

ANNOUNCEMENTS: newsletter
COT: always go back for the 6

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