Filthy Fifty on Old Farm Rd.

WARMUP:
15 SSH IC
10 Merkins IC

Plank Warmup
Honeymooner to Downward Dog
Plank Jack’s, Shoulder Taps

5 Burpees OYO

Mosey to Old Farm Rd.

THE THANG:
Modified Filthy Fifty
6 Cone Stations along the road.
Ladder Style – Station 1, Run to Station 2, Run back to Station 1, Run to Station 2, Run to Station 3, Run back to Station 1… Etc.
(Didn’t make it to Station 6…)
Round 1:
50 SSH

Round 2:
50 SSH
50 Merkins

Round 3:
50 SSH
50 Merkins
50 BBS

Round 4:
50 SSH
50 Merkins
50 BBS
50 Squats

Round 5:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s

Round 6:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s
50 Burpees

Mosey back to COT

MARY:
20 American Hammers
20 Hello Dolly
20 Flutters
20 BBS

ANNOUNCEMENTS:
Stuff the Bus, Blood Drive, Tortise and the Hare

COT:
Show To Know

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14 hours and 32 minutes of daylight

WARMUP: Mozy followed by windmills, flutters, Moroccan nightclubs, shoulder taps
THE THANG: Mozy to back of the school for brief discussion that it is the Summer solstice. In Charlotte there are 14 hours and 32 minutes of daylight today and that we should do something for/with our 2.0s or Ms.
At the “horseshoe” (looked like a sunrise to sunset) we did 14 reps of one exercise then ran the sunrise-sunset to do 32 reps. Run sunset-sunrise and repeat until all reps completed. Exercise pairings were burpees/squats, merkins/mountain climbers, big boy sit ups/Carolina dry docks, Superman’s/plank jacks, Plank jacks (oops)/LBCs, Diamond merkins/SSH, American hammers/curb dips, Windmill merkins/shoulder taps.
Mozy to picnic tables for 14/32s of step ups/dips, dips/stepups, derkins/irkins, irkins/derkins.
Mozy to field by the light tower for full field sprints. Don’t recall how many but likely about 8. 10 count between sprints then rinse and repeat.
MARY: Full body destroyer at 5:59
ANNOUNCEMENTS: Upcoming events
COT: Marriages, health

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Get your what upright?

Qsource Topic: Live Right

WARMUP:
SSH x 20 (IC)
Windmill
Mosey to front of school

THE THANG:
7’s
Burpees & Lunges (each leg)
Use halfway point on loop to alternate exercise

Mosey to pull up bars
Stop for wall squat hold partner competition (loser 5 burpees)

AMRAP
5 – pull ups
10 – merkins
15 – squats
20 – LBC’s

Partner competition. One hangs from bar, one 6 inches. (loser 5 burpees)

Mosey back to wall for partner wall squats. Partner competition, balls to wall (5 burpees).

Mosey back to COT

MARY: Just in AMRAP

ANNOUNCEMENTS:
Bunch of stuff. Read your newsletter.

COT:
Yes sir

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Soggy Primes

WARMUP: A lap around the parking lot with SSH, windmills, tappy taps, MNC, and LBAC
THE THANG: Started with 7s in front of the Indian restaurant. We used the dry patch under the trees by the pet groomer with one BBSU and 6 burpees in the cloud of curry and garam masala. Mostly running but bear crawls were mandatory for 1/2 of the way back to the trees.
We then hoofed it to the fountain for 11s. On the bottom we started with 1 CDD. We ran up the hill to the second driveway of the fire station for 10 dips. Everyone finished!
Time was running short so after a walking 10-count or two “All Out” was called to the traffic circle on the other end of the apartment complex. Plank until the 6 and 10-count when everyone was in position. Mosey back to CoT and DONE!
MARY:
ANNOUNCEMENTS: Things are happening all over the Fort. Do them.
COT: When we got back to the flag the rain was pouring harder than during the workout. Senator Tressel had to skedaddle as is often the case and we bid him adieu. For the rest of us, YHC expounded on the 2nd core principle, that we are open to all men, and ended in a prayer that the men we had there would go out and make the world a better place without agenda.

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Merkin Tuesday

THE THANG:
Disclaimer given
Warm up
SSH
Windmills
Up/down dog, with J Lo’s
Mosey to wall – wall sits while each Pax does 3 burpees
Mosey behind Jiffy Lube
 Step ups 20
 Erkins 25
 In/out abs 25
 One leg squats standing on wall 15
 Derkins 25
Go to HT parking lot
 Pair up – one pax does pull ups on cart  
 corrals while other does merkins 50/200

Mosey to church
 25 Squats OYO – run to circle, bear crawl around, head back to benches
 15 Step ups (each leg)
 20 more Derkins
 15 hello dollies
 
Head back to COT to do:
21 merkins & 21 LBCs (single count)
18 merkins & 18 LBCs (single count)
15 merkins & 15 LBCs (single count)
12 merkins & 12 LBCs (single count)
9 merkins & 9 LBCs (single count)
6 merkins & 6 LBCs (single count)
3 merkins & 3 LBCs (single count)

10 Freddie Mercuries IC

2 minutes of full body destroyer
ANNOUNCEMENTS: read newsletter, HIM camp and blood drive
COT: prayers

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VDay ladder of death

WARMUP: some exercises in Cadence. Wall sit with bearcrawl to the end of the line, first round things while bearcrawl things we were thankful for. Next round, things we need to improve upon.
THE THANG: parking spaces numbered 100-5 by 10s. Complete 100 run to the end, run back to 90, do exercise, run to end and back to 80, continued all the way to 5 burpees and then started back at 100 with 10 less.
MARY: no time
ANNOUNCEMENTS: d2d, Jaegar
COT: hug your loved ones

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A gear WO broke out @ The Stockade

WARMUP: Arrived early and set-up the Harris Teeter parking lot as a battleground to deliver pain. Gave the disclaimer and we moseyed from COT to the battleground where I had 5 stations set-up. We moseyed to 4of the stations and completed SSH/IC/x20 and then made sure the PAX understood each exercise to be performed at that station. Last mosey was to the 5th station, where exercises were explained, enough talk, time to get to work!
THE THANG: Broke the PAX into 4 groups. Groups were dispersed to each of the 4 perimeter stations. At each of the 4 perimeter stations there were 4 exercises. Each PAX had to complete the reps for all 4 exercises before their group could mosey to the 5th station located somewhat in the middle of the 4 perimeter stations. The 5th station was a list of ab exercises. Here’s the flow: Group 1 performs the workout at Station #1, once completed the group goes to the middle Ab Station and completes the reps for the 1st exercise listed. Once the group finishes the ab exercise they travel to Station #2. Once the exercises are completed by all PAX at Station #2 the group travels back to the middle Ab Station and completes the reps for the 2nd exercise listed. So forth and so on, you get the idea.
All perimeter stations were set-up utilizing the grocery cart storage areas in the parking lot.

Station #1
10 – Pullups ( use grocery cart storage equipment, there is a place to modify to inverted rows as well )
20 – Overhead Presses w/ Cindy
20 – KB swings with 45lb. KB
30 – Unilateral Waves w/ Heavy Rope ( just count how many times you throw an arm up for reps )

Station #2
10 – Chin-ups
20 – 10ea arm – bent over rows with 45lb DB
20 – Lat Pulls w/Cindy
20 – Curls w/ Cindy

Station #3
10 – Switch Grip Pull-ups
10 – Overhead Sandbag Toss w/ 45lb sandbag
20 – CDDs with feet on the rail of the grocery cart storage equipment
20 – Tricep Extensions w/Cindy

Station #4
10 – Switch Grip Pull-ups
20 – Bent over rows w/Cindy
10 – Slam Ball throws w/ 30lb slam ball
10 – Man Makers w/Cindy

Station #5 ( Abs )
100 – LBCs
90 – Flutters ( single count )
80 – Freddy Mercury’s ( single count )
70 – American Hammers ( single count )
60 – Mountain Climbers ( single count )
50 – Reverse Crunches
40 – Big Boys
30 – Straight Lower Leg Lifts
20 – V-Sits
1 minute Plank
The group who tolerated my presence almost made 2 complete trips around the battleground, so it’s safe to say PAX completed 6-8 perimeter stations and made 5-7 trips to the Ab station. Great work fellas!!!

MARY: No time left for Mary
ANNOUNCEMENTS: D2DB10K, D2D, Rooster, upcoming CSAUPs, Bethel Men’s shelter
COT: Prayers were lifted up! God bless!

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Cuarenta y cinco’s debut

WARMUP: grab extra weight from my car and put it in your ruck to meet the 45# requirement
THE THANG: ruck around Kingsley’s perimeter for 2 miles with a stop at CAH for 50 step ups in lieu of the upcoming Chad 1000x, ruck around LPL and back for another 10 step ups due to time.  Total 3 miles and 60 step ups.

ANNOUNCEMENTS: suicide prevention WOD Chad 1000x is coming up

COT: stays in COT

Tinsel out.

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