Tag: Ruby Slippers

Double Cindie date

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WARMUP: did some hopping around and other stuff
THE THANG: everyone grab two cindies. Farmer carry between lights in the parking lot and do exercises at each light with the cindies
Step ups
Wide Merkins on the blocks.
Calf Raises
Decline merkins with double stack
Squat thrusters
Diamond merkin on single block
BBSU
Triceps
Curls
Mak Tarja on blocks
Dips
MARY:
ANNOUNCEMENTS:
COT:

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Morning Coffey

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Today we honored U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

WOD was a little short for a full Badger so we modified up.

WARMUP:
SSH x25
Mountain climber x10
Peter Parker x10
Windmill x10

THE THANG:
– Run 800m
– 50 squats w coupon
– 50 Derkins
– 50 Curls
– Run 800m
– 35 Squats w coupon
– 35 Derkins
– 35 Curls
– Run 800m
– 20 Squats w coupon
– 20 Derkins
– 20 Curls
– Run 800m
– 20 BO Rows
– 20 OH Press
– Run 800m
– 35 BO Rows
– 35 OH Press
– Run 800m
– 50 BO Rows
– 50 OH Press
– Run 800m

MARY:
Some standard exercises

Thank you <@U0106CCEJ6L> for the opportunity!

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Field work

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WARMUP:
Mosey
SSH 25
Mosey
20 Windmills
Mosey
20 hillbilly walkers
Mosey
20 cherry pickers
Mosey
Quad stretch

THE THANG:
mosey go to the football field
– run to 20, nur to the 10, 1 burpee, run to 30, nur to 20, 2 burpees, repeat until end zone
– Nur to 20, run to 10, 2 squats
– Nur to 30, run to 20, 4 squats
– Repeat until end zone
– bear crawl to 50
– 20 merkins, 20 squats, 20 LBCs,
– lunge to end zone
– mosey to pull up bars
– 5 chins ups, 20 merkins, 20 big boys, 20 calf raises
– run to bottom of hill
– 5 Mike Tyson’s
– 2 sets

MARY:
Pickle pointers
LBC
Rosa Litta

ANNOUNCEMENTS:
Battle bot going away workout
Convergence
Jeagar

COT:
Prayers and praise from everyone

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We love the hill

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WARMUP:
– SSH / WM / CP / IW
THE THANG:
– 3x sprints up the hill, walk back
– Sevens up the hill: Burpees + Big Boys
– Jack-Webb: 10×40 Merkins + Overhead-Claps
– 3x sprints up the hill, backwards!
– stretching
– Sevens up the hill: Burpees + Big Boys
– pull-ups
– back to COT
MARY:
– Sally: squats
– Thunderstruck: Burpees + SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:  
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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Repeat till Failure

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WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence, Burpeesx3inOYO

THE THANG:
Thang #1- Paula Abdul Parking Space Routine near the football field, move 2 lines forward – perform 2 merkins, then move1 line back – perform1 merkin, MOT = Bear Crawl to move forward & Crawl Bear to move back. All PAX start together on one end of the parking lot, called it quits after the 1st PAX traveled the entire lot. HarryCarry was King!!!

Thang #2 – Light Poles on the road at the back of the school: Mosey to every other light pole and perform 5 Diamond Merkins, 10 Merkins, 15 Wide Arm Merkins. Instructed the PAX to go to failure with each set of Merkins if they could not complete the rep count. By the end everyone had failed, a lot. Suplex was King of this round!

Thang #3 – We moseyed back to the basketball court area to complete a simple DORA – running portion was between the basketball goals, exercises: 100 SSH, 100 MCs, 100 PJs. Hominy and I crushed this round!

MARY: 3 minutes of your favorite stretches

ANNOUNCEMENTS: Bethel, D2D, D2DB10k

COT: STK

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Swinging Richards at the Hive

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WARMUP: It was cold so we started with a 5 minute mosey to warm up. Mixed in some high knees, butt kickers, and karaoke along the way.
Ended back up at COT. Running portion of the workout was completed. Needed to warm up our bells so we circled up and performed the following: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx12inCadence, Figure8sx12OYO, SSHx10inCadence, 10 KB Swings OYO, SSHx8inCadence, 8 KB Snatches, SSHx6inCadence, 6 DeadLifttoCurltoPress w/ KB.

Now we were ready to swing!

THE THANG: Stayed in the COT area for our first round with
RichardWebb – Exercise #1: 1-10 – DeadLifttoCurltoPress w/KB & Exercise #2: 4-40 – KB Swings

The PAX needed a break from all of the swinging, so we decided to meet up with Dora.

Single Dora #1 – Partner #1 Exercise: Side Lunges w/ KB – 100 reps, MOT for partner #2 = Murder Bunny out, Rifle Carry back from the posts at COT to the first pole down the sidewalk.

After our experience with Dora left us wanting more, we decided to pay Richard Webb another visit since he showed us a swinging good time at the beginning of the workout!

Richard Webb #2: Exercise #1: 1-10 – Alt KB Snatches ( count right hand only ) & Exercise #2: 4-40 – BentOverRows

We had to cut our 2nd experience with RW short ( managed to make it to reps 8 – 32 ).due to time. If we had more time we would have paid Dora another visit for the following:

Single Dora #2 – Partner #1 Exercise: Figure8s – 100 reps, Partner #2 MOT = Bear Crawl out, Crawl Bear back from the posts at COT to the first pole down the sidewalk.

Alas, we were done, arms were smoked, and legs were saved for D2DB10k tomorrow! Thanks to Richard Webb and Dora for showing us a swinging good time!

MARY: NO TIME

ANNOUNCEMENTS: D2D race, D2DB10k race, upcoming Bethel serve, Jaeger CSAUP, etc…

COT: STK

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VQ in The Fort Region

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I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wing. The Anchor Bar is a restaurant in Buffalo, NY is famous for the first place to serve chicken wings as we know them today. More on that below. In my 8+ years doing F3 this is my Q outside the Rock Region. It was a great morning meeting new pax.
WARMUP:
The disclaimer was given and we warmed up with:
– 1 dozen Windmills IC
– 1 dozen Imperial Walkers IC
– 1 dozen Hillbilly Walkers IC
– 1 dozen Low Slow Squats IC
THE THANG:
This 4-Corner workout was inspired by the way chicken wings were originally served at The Anchor Bar. Back in the day wings were served by the dozen mild, medium, hot or extra hot. So, each round of 4-corners consisted of a similar exercise at each corner progressively getting a bit more difficult. 1 dozen of each exercise were performed OYO.
– Round 1 – Flying Squirrels, Burpees, Diamond Burpees, Hand Release Burpees
– Round 2 – Rosalitas, Hello Dollies, Freddie Mercuries (Double Count), Flutter Kicks (DC)
– Round 3 – Carolina Drydocks, Merkins, Diamond Merkins, Hand Release Merkins
– Round 4 – Seal Jacks, Side Straddle Hops, Smurf Jacks, Bomb Jacks
– Round 5 – LBC’s, Gas Pumpers, V-Ups, Big Boy Sit-ups
With time remaining, we did my “hot wing eating contest”. In my hometown the was a restaurant the would have a hot wing eating contest where the would give each contestant a pile of their hottest wings (Volcanic). Whoever ate the most in the allotted time was the winner. My F3 version was Balls To The Walls until one pax remained in the position. Your “wings” are sure to burn when you’re down.
MARY:
No time
ANNOUNCEMENTS:
Announced.
COT:
<@UGU3XR5RP> took over from here and led a great discussion on Not Looking Back. It revolved around the passage in the Bible where Lot’s wife looked back and was turned in to a pillar of salt. Once we pick up our cross to follow Jesus, we should not turn back to our wicked ways. Instead, keep our eyes looking forward affixed upon Jesus. It is easier said than done.

I’m not doing the discussion justice, so I urge Band Camp to add more in the comments.

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Only the best for the PAX of RoF

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WARMUP: imperial walkers, Moroccan night clubs, low slow squats
Grab a Cindy
Mosey to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Mosey to from main entrance with Cindy
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence

THE THANG:
Band Lot with Cindy
Murder bunny 10 yards
Mosey to 50 yard line 20 squats
Mosey back to goal line 20 merkins
Lunge walk to block
Rinse and Repeat till block is at 50 yard line
Start again

Back to main entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Back to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Return Cindy
MARY:
ANNOUNCEMENTS: Dam to Dam Bar Saturday
COT:
Prayers and Praises and be safe

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