Tag: Ruby Slippers

Doom Loop

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Started with a mosey run

Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.

Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.

Mosey run

Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.

Mosey run

Push up circle: each pax did one thru the circle, then two…all the way to five.

Mosey run

Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.

Then did 10 pull ups OYO.

Mosey run

Bench work: step ups, ten each leg. Dips.

Run to COT for slam ball toss.

Fini

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Lots of Lightposts

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Five men showed up on a crisp morning right before sunrise. We moseyed out to the main road stopping at each light pole for an exercise. The rep count was low so we focused on good form. We headed back to the school performing exercises at each lightpole back to the main lot.
With five minutes remaining, we repeated multiple rounds of dips, Mike Tyson’s, and wall taps.
Great job guys!

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Wheel of Misfortune and too many reps

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Since I was going to be DR for my birthday, I decided to do my birthday Q a day early. I wanted a good one and didn’t realize how good it was.
WARMUP: SSH, windmills
THE THANG: We picked up Cindy and took her down to the elementary school playground. Around the loop, about 15-20 yards apart were 6 stations.
They included:
10 OH Press
25 Decline Merkins
25 Curls
25 Squats with the block on your back
25 Big Boys with the block
25 Chest Press
25 Bent over rows
Run around the playground.

My intention was to do 420 reps, but we all know what happens when we try to count when we are working out, so we ended up with 3 rounds of 480 reps.

MARY: Everyone called something for the last 5 minutes
ANNOUNCEMENTS: Read your newsletter. Lots of opportunities to give back.
COT: Prayers for a good 43rd trip around the sun.

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You can’t out-Merkin a BigMac.. but you can try

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WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot

THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers

2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank

3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat

4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat

5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2

MARY:
– 5 Burpees OYO

ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:

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Nice New Pavement at WEP

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WARMUP: Run to the top of Main Street and take a left and head to the WEP amphitheater. Then some windmills and Moroccan nightclubs.
THE THANG: run around the nice new pavement at WEP. When you get back to the amphitheater, 10 merkins, 10 big boys, 10 squats. Increase by 5 after each of the first 3 rounds, then back down the ladder.
MARY: flutters to time (about 1 minute)
ANNOUNCEMENTS: lots of opportunities to get involved, so pick something and get involved
COT: prayers for good reports and prays for those taken too soon.

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Met at the ROF for a little bit of this and a little bit of that

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Normally, I’m the type of PAX that likes to create routines where you complete a lot of reps of a few different exercises when I Q a workout. Decided to switch it up a bit, and as my man JWOW like to say, we did a little bit of this and a little bit of that, but a whole lot of work was put in!

WARMUP: 3 minute mosey followed by all of the usual suspects with a proper call out – NEISPMICE. If you know you know!

THE THANG: After our warm-up we found ourselves next to the bars, shocker!!!

Bar & Cindy Work – 3 Rounds
Partner Up – Partner #1 on the bar dead hangs
Partner #2 10 Thrusters w/ Cindy
After partner #2 completes 10 Thrusters, Partner #1 completes a max of 5 pullups and can come off of the bar while part#2 must complete 10 Diamond Merkins before switching to the bar.

Moseyed to a wall.

Wall Work – 2 Rounds Each
45 second wall sit – right into 10 jump squats

20 second extended arm plank hold w/ feet on the wall – right into 10 merkins w/ feet on the wall.

AB – Tabatta – 2 Rounds
Hold Crucifix Plank position for 30 seconds, right into 30 seconds of American Hammers

Moseyed to the loop around the playground.

Lap Work – 1 Round Each

Partner up for Catch me if you can
Partner #1 runs while Partner #2 performs 3 burpees, when Partner #2 completes the burpees he runs to catch Partner #1, switch! Each partner performed 3 sets of burpees.

Partner up for Catch the Bear
Partner#1 bear crawls while the Partner #2 performs 5 burpees, when Partner #2 completes 5 burpees he runs to catch Partner #1, switch, each team completed 1 lap.

Moseyed back to COT

MARY: We had 4 minutes left to work, so we worked!
AB – EMOM for 4 minutes
25 -LBCs & 15 Reverse Crunches

ANNOUNCEMENTS: Read your newsletter

COT: STK!

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Modified Laredo – Cowboy Up!

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Wasn’t a coincidence that I participated in GTE-59 where we had the opportunity to complete the Laredo WOD during the event, then was DR in Houston, TX for a week – birthplace of our fallen hero, and then was asked to lead the Honey Badger workout the following Monday. So, this morning we honored Staff Sgt. Laredo who gave everything for his WHY. What are willing to give, or give up for your WHY?

WARMUP: Regular culprits were performed with the proper call out – NEISPMICE

THE THANG:
Normal Laredo WOD is the following:
24 – Merkins
24 – Squats
24 – Walking Lunges
Run 400meters
Complete 6 rounds

This morning we amped it up a bit:
24 – Man Makers w/Cindy
24 – Squats w/ Cindy
24 – Walking Lunges w/Cindy
Run 400meters

Completed 6 rounds for a total of :
144 – MMs w/ Cindy
144 – Squats w/Cindy
144 – WLs w/ Cindy
1.5 miles

MARY: None Needed!!!

ANNOUNCEMENTS: Read your newsletter!!!

COT: STK!

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Spicy Light Pole Accumulators

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WARMUP:
SSH
Imperial Walkers
Squatches (like Squats, but spoken in correctly by the Q)
Imperial Squat Walkers
Maybe so more…

THE THANG:
Mosey to start of light poles along back entrance.
Exercise revealed from an envelope.
Pax do 1 rep, run to 2nd light pole and does 2 reps, run to 3rd and do 3 reps….all the way to the 9th light pole.
First pax to complete the 9 reps at the 9th pole is the “Sweeper” and sweeps up all the other pax as he runs back to the first light pole.

Next exercise is reveal, and process repeats.

We got through 7 of the 10 exercises, and over 3 miles:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box cutters
5. Shoulder taps
6. Freddie Mercurys
7. Carolina Dry Docks

Great work by all pax! Welcome Fresh Prince’s 2.0, Quidditch!

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King of The Ring October Edition

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WARMUP: Get Cindy and take her to the stadium
THE THANG: 5 rounds of 5-minute AMRAP. Only complete revolutions counted in the score. If you were not finished by the time the timer went off, it’s like it didn’t happen.

Round 1: Block Party
– 10 overhead press
– 10 curls
– 10 step-ups on the block
– Run to the end of the stadium and back.
– Rinse and Repeat until time expires.
– Round 1 Count:
– Audit 3
– Splinter 3
– Ruby 2
Round 2: Stadium Climber
– Run to the top of the bleachers
– 10 incline merkins
– 10 step-ups each leg
– Run down the stairs
– Rinse and Repeat until time expires
– Count After Round 2
– Audit 7
– Splinter 6
– Ruby 6
Round 3 Pull-up Gauntlet
– 5 pull-ups
– 10 squats
– 5 merkins
– run to the bottom of the hill and back
– Rinse and Repeat until time expires
– Count after Round 3:
– Audit- 10
– Ruby- 9
– Splinter – 8
Round 4: Hills Revenge
– Run to the bottom of the hill
– 5 merkins
– 5 squats
– Run to the top of the hill and to the stop sign
– Rinse and Repeat until time expires
– Count after Round 4:
– Audit- 13
– Ruby- 11
– Splinter- 11
Final Round: The Ring
– Run 200 m
– 5 merkins
– 10 shoulder taps
– 10 mountain climbers
– Rinse and Repeat until time expires
– Final Count
– Audit – 17
– Ruby- 14
– Splinter -14
Audit was crowned King of the Ring.
MARY: Time expired
ANNOUNCEMENTS: There are a ton of opportunities to give back. Read your newsletter and do something to help with one of the many opportunities.
COT: Remember perspective and why you do what you do. When you feel off, look inside and see what you’re not dealing with that is causing strife. But allow for grace and patience.

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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