We prepared ourselves for the Super Bowl. Starting with some cardio and full body workout. No overtime and we got our first win for the day.
WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5
THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.
MARY: None
ANNOUNCEMENTS: newsletter
COT:
WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.
Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.
We had 3 sledgehammers waiting for us…
Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.
Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.
I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.
Shoulders will be smoking tomorrow.
MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.
Tinsel OUT
WARMUP:
F3 Tabata Workout (20 minutes)
Started off pulling up UNITY- Queen Latifah to set the tone
– Warm-up (5 min)
20 SSH IC
– Imperial Walkers and Hillbilly walkers(10x)
– Mike Tysons (10x)
– LBCs (10x)
– Flutter Kicks (10x)
THE THANG:
Run to Cindies and Pull up bars
– Tabata Circuit (20 min)
– 4 rounds of 8 exercises (20 sec work, 10 sec rest)
– Pull-ups
– Cinder Block Thrusters
goblet squats
– Burpees with Cinder Block Jump overs
Burpee pull ups
Derkins
Curls
Skull crushers
Run back to STARTEX, flipped it to my man Goose
Went inside and had a great conversation about UNITY
MARY: nope
ANNOUNCEMENTS: D2D
COT: aye
WARMUP:
“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:
“Weight on”
Ruck over to Amphitheatre toting the three sandbags
Performed a heavy Dora
Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin
Then scuttle down hill
Partner 2 does the following (taking turns)
50 ruck merkins
100 lunges
100 calf raises
After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk
From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT
MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!
WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At the garage, MOT of high knees, NUR, lunges, moseys, with rounds of Merkins, Burpess, BBS, and plank jacks at each level.
MARY: Body destroyer
ANNOUNCEMENTS: Dam to Damn Bar,
COT: Folks are doing some good community work out there.
WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography
THE THANG: moseyed to pull-up bars and instructed the following:
300 meter run (approx)
5 rounds of Cindy
300 meter run
4 rounds of Cindy
Etc….
Cindy is 5 pull-ups 10 merkins and 15 squats
When we all finished we moseyed to the triangle shaped awning where we did the Bermuda Triangle workout created by Private Dancer:
First station:
10 burpees
20 Derkins
30 merkins
40 CDD
50 mountain climbers
Lunge walk to second station:
10 big boys
20 V ups
30 LBCs
40 x- factor
50 backscratchers (penguins)
Bear crawl to third station:
10 Bobby hurleys
20 ankle touch squats
30 no surrenders
40 sumo squats
50 lunges
We finished up and held COT right there under awning
Message was that we have to put our faith in something, choose wisely!
MARY: no time
ANNOUNCEMENTS: D2D 10k, blood drive and bethel
COT: yes
Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.
WARMUP: not really. I disclaimed and we were off
THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins
Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat
Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs
Some stations we did in cadence with the whole group, some were OYO
MARY: no time
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…
Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark
THE THANG:
Group 1 (Farmers only):
Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6
R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)
MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)