THE THANG: Hill O Brayden sans Site Q Assassin who was DR.
COT: yes, we all finished 1-0!
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
WARMUP: merkins, squats, MNCs, stretches
THE THANG: 8 stations with running to the other end of parking lot and returning to each station until the routine was complete. Stations consisted of merkins, squats, calf raises, IC flutter kicks, and burpees. Afterwards, did a 7 routine with hand clap merkins (3 different options to choose from) and jump squats on the other end. Finished with 20 squats at COT.
MARY: 62 IC Freddie Mercuries, 100 IC flutter kicks during cone station routine.
ANNOUNCEMENTS: Rock Hill 10 year anniversary activities from 4/28 thru 5/4 with convergence on 5/4.
COT: Prayers were lifted for specific needs.
We had 17 for a 6 mile run at 6 at 6. Ran to the QT for a biscuit.
Had a more than Moderate workout at Slow Burn on April 19th. All were pushed and got 1% better with Burpees.
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
Double down for Tiller, Old Bay, Sofrito and YHC
Runners: Dojo and Tiller
Ruckers: Old Bay, Sofrito and YHC
We went Massey to Harris to Jackson and then looped back to Harris and Massey.
Finished with some Mary
WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off
WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes
THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3
MARY: 13 American Hammers IC and 3 big boys
ANNOUNCEMENTS: lots of stuff – check newsletter
COT: yup
17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:
Round 1
Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50
Round 2
Repeat Round 1
Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!