Tag: Peach Stand

Moderate Manion

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Found out this morning that there are some differing opinions of what a moderate AO means…

WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in cadence.

THE THANG:
Manion memorial WOD
(moderate version =slick)

7 rounds
29 LSS (IC)
1/4 mile run

Finished and had about 15 minutes left.

Merkins and overhead clap progression

MARY: assortment of exercises called and led by PAX around the circle

ANNOUNCEMENTS: Canoli Run, trash pick up, rock 10 yr, Jaeger

COT: yup

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The Kingsley Loop LB style

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WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries

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The Hammer route w/traffic pain.

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WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons

MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:

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Unexpected

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WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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The Springs Street Spine

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Four at Minnow Pond.

Pledge and then run to Hardee’s lot where the thang is explained as follows:
Hardee’s lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 30 pushups
Run all the way back to base camp, 10 burpees

This is as far as we got. A jackrabbit pax would have been instructed to repeat, but start with cone #4 etc.

We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3 miles, 140 push ups, 40 burpees.

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Cheese and Bear Shredder Block Party

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Mentioned the core principles and mission of F3
WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: We began with the Cheese Shredder and then went into the next exercises as follows:
From the first light pole, we would do Burpees in a ladder starting with one Burpee and went to the last light pole and did 10 Mountain Climbers. The mode of transportation between the light poles for the first round was a Bear Crawl. Then we ran back to the first pole and continued to 2 Burpees and went to the last pole and did 20 Mountain Climbers with the mode of transportation as Lunges. So, we completed 8 rounds of these exercises in the above pattern with the mode of transportation in Round 3 as Crawl Bear, Round 4 as Crab Walk and rinse and repeat the modes for Rounds 5-8. At completion of Round 8, we ran back to COT.
MARY: Not enough time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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