Tag: Ruby Slippers

Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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Apparently it was leg day

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WARMUP:
15x SSH, Produce Pickers, Seal Jacks, Hillbilly Walkers, Imp Walkers
THE THANG: 11s –
station one: hand release merkens with shoulder taps at the top

Travel to station 2 via lieutenant dans

Station 2: American hammer / gas pumper combo

Travel back to station 1 via a run around the parking lot
MARY: we finished right on time
ANNOUNCEMENTS: several around upcoming events – I trust these are covered in the news letter
COT:

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Stop chasing me

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WARMUP: YHC arrived 2 min early so was on time. Gather the troops and ran off to the drop off circle for a warmup. Included: windmill, low slow squat, merkins, hillbilly walkers, downward dogs, honeymooners.
THE THANG: Ran to the playground. Partnered up. Parter 1 was the timer so would run around the small track and tag Partner 2 who was doing AMRAP exercises. Exercises included: merkins, squats, pull ups, dips, step ups, derkins, American hammers, shoulder taps. Once you maxed out, you’d hold plank, Al Gore, or hang on the bar.
MARY: Ran back to COT with a few exercises along the way. Did a few exercises at COT in a rotating fashion.
ANNOUNCEMENTS: yes, cannoli run, wild at heart series and new 3rdF AO, mentoring at the men’s shelter
COT: prayers for marriages, prayers for patience with our big mouths

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Ring of circuits

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ROF
Warm up
3 exercise 3 min 4 corners.
merkins 15
Mountain climber 20 (10 EL)
Squats 25

CDD 15
WAM 20
Monkey Humpers 25

Diamond 10
Big Boy – 20
Flutter 25 EL

plank tuck 10
Hello Dolly 20
Jump Squats 25

Run Hill / pull ups
Mary

ANNOUNCEMENTS:
COT:

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Hold the Brook

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Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Rainmaker, but no Raun

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five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.

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AKA#4 Day 9 – Accumulator Day

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WARMUP: Mosey with some SSH, Merkins, squats, etc
THE THANG: Accumulator! Parking lot burpee accumulator…Burp bear crawl, burps+1, then lunge walk, burp +2, bear crawl, you get the jist. End up on other side of parking lot, 10 Muscle ups on the brick wall. Mosey to front of school, 15 derkins and 25 dips. Mosey down a bit to the columns. Squat Accumulator. Each column squat and add one. 14 columns = lots of squats. Mosey to hill. Run to cone 2 merkins, back to start 1 burpee, 1st cone 2 merkins, 2nd cone 4 merkins, back down to 1st cone, 2 merkins, to start add a burpee. There were five cones = Lots of Merkins

MARY:
ANNOUNCEMENTS: AKA Day 10 is Sole to Sole. 0500 start with Airborne on the Q.
COT: Yes we had one.

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The Accumulator hit by inflation is painful for everyone

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We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:

Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees

Unfortunately, the above reps were impacted by inflation, here are the revised reps:

15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees

**lesson: inflation has a random impact on prices (in this case reps)

Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.

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Head Fake: actually working out!

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WARMUP:
5 Burpees
Mosey
Toy Soldiers
Mosey
Hillbilly Walkers
Mosey
Imperial Walkers
Mosey
THE THANG:
4 corners around NAFO
10 Merkins
20 Plank Jacks
30 Sumo Squats
Partner goes one way
Other goes opposite
When meet do 5 Burpees together then keep going

MARY: don’t know her
ANNOUNCEMENTS:
Matthew 16:15
COT:
Take your vitamins and say your prayers

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Hero WOD “Artie”

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WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS, MORROCAN NIGHTCLUBS
THE THANG: This Hero WOD is dedicated to Police Officer Arthur “Artie” Lopez of The Nassau County PD in NY. Officer Lopez was killed in the line of duty on October 23 2012 while conducting a car stop of a suspected hit amd run driver. while approaching the vehicle he was shot in the chest amd succumbed to his wounds at the hospital.

We did our warmup amd proceeded to do the WOD at the pullup bars.

5 PULLUPS
10 MERKINS
15 SQUATS
5 PULLUPS
10 CINDY THRUSTERS
RUN DOWN THE HILL AND RINSE AND REPEAT.

10 ROUNDS WERE COMPLETED BY ALL.
There was some mumblechatter but the Pax were reminded of who we were out there to HONOR and that we GET TO..

MARY: LBC’S, FLUTTERS, BIG BOYS and stretching
ANNOUNCEMENTS: Bethel shelter
COT: prays for marriages, Clickbait and for all in the circle

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