Tag: Portal

Running for ourselves and Exercises for Heros

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WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.

Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013

– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees

WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.

MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX

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Pelican Brief Q

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WARMUP: Grassy Knoll led warm up
THE THANG:
Grassy Knoll – traffic circle bear crawls
Slapshot – burpees and LBCs
BW – modified murph
Kaiser – Block work
MARY: shield lock discussion – each Q shared testimony on what shieldlock has done for each man
ANNOUNCEMENTS: HIM Camp – sign up
COT: 🙏 all around

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The Badger DGAF…

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WARMUP: Limited

THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.

Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Slow, Painful, Dirty McDeuce

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WARMUP:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20

THE THANG:
SLOW Dirty McDeuce – run lap in between sets.
Set 1 Set 3
– Wide arm Merkins – Dips
– Squats – Step lunges
– Big Boy Sit-ups – Weezy Jefferson

Set 2 Set 4- Jack Web (1-5)
– Curb Dry Docks – Burpees (1, 2, 3, 4, 5)
– Calf Raises – 4 moroccans (4, 8, 12 16, 20)
– Box Cutters – 4 squats (4, 8, 12 16, 20)

MARY:
– Freddies
– Dollys

Great work by all PAX! Thanks MainFrame for the opportunity to lead!

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Man Bags & Dragging Asses

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WARMUP:
10 windmills, 10 Moroccan Night Club, 10 Cherry Pickers, Plank, Stretch, Dirty Dogs & Honey Humpers
THE THANG:

All Movements With Sand Bags (weight of users choice)
Maintain Zone 2 H.R.

15 Flutter Press
20 Single Leg Lunges
Max Man Makers
Lap Around Amphitheater w/weight.

15 Thrusters
20 Curls
Max American Hammers
Lap Around Amphitheater w/weight.

15 Chair Press
20 Rows
Max Lateral Burpees
Lap Around Amphitheater w/weight.

Completed Circuit 2X

MARY:
Pax Split 4/4
200LB Sandbag P.T.
Row, Curl, Press

ANNOUNCEMENTS:
Bethel Men’s Shelter Needs Volunteers, HIM CAMP Aug. 11-13. Sign-up.

COT:
Prayers for Sasquatch’s Family

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Team LiverEaters

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WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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Pickett’s Charge

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Twelve pax posted on this 3rd of July. Warm and humid with a thunderstorm having cleared out about 30 mins beforehand.

Warmup
Mosey run (toy soldiers, high knees, and butt kickers)
Circle up and do: SSH (15x I/C), windmills (8x I/C), imperial walkers (15x I/C), Moroccan n/c (15x I/C), low slow squats (10x I/C), big arm circles (15x I/C), peter parkers (10x I/C), plank stretches (downward dogs, honeymooners).

Thang 1: Cindy-Runs
Each pax got a cinder block and did the routine noted below.
Run 400m
KB Swings
Run 400m
Goblet squats
Run 400m
Manmakers
Run 400m
curls
Run 400m
Thrusters
Run 400m
Chest press
Run 400m
Early pax restarted the block exercises, but ran a shorter loop until the six came in.

Thang 2: Wall stuff
Ran to the brick wall of the school. Pax plank. Read a few paragraphs about Pickett’s Charge that happened 7/3/63 at Gettysburg.
Pax wall sit. From both ends of the line, pax bear crawls out about 30 feet, 3 burpees, and crawl bears back.
Then we did some wall-tar-jais…followed by some balls-to-the-wall for a ten count.

Thang 3: bar work
Ran over to the pull up bars and seven each of: pull ups, chin ups, switch grip, toes4bar, negative pullups.

Mary:
Ran to COT area and did Sally routine with leg lifts (Moby’s Flower, legs up on “bring Sally up” and 6 inches on “bring Sally down”.
A little monkey humpers, an 10 seconds of body destroyers.

Fini.
COT

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Bags and blocks (my daughter built this workout…just saying.

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WARMUP: Not much, we got right to it.

THE THANG:
15 Flutter Presses
20 Single Leg Lunges
Max Man Makers
Weighted Walk
15 Thrusters
20 Curls
Max Merican Hammers
Weighted walk
15 Chair Crunches
20 Rows
Max Lateral Diamond Burpees

3 Rounds – All movements w/a variety of sandbags, Jerry cans, medicine balls, blocks.

MARY: No time for Miss Mary, eh I guess we can count the 200lb sandbag overhead presses.

ANNOUNCEMENTS: HIM CAMP / Aug 11-13
COT:

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