Tag: Sasquatch

Plank, Airbornes, Cindy Pyramid

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* prolonged plank and updog<>downdog warm-up, airbornes, Cindy Pyramid= 5 Manmakers, 10 hops over Cindy, 15 swings, 20″ wallsits, 25 heelraises, 30 squats (all with Cindy), mosey to 🛑, NUR back, drop the squats on the next set, drop squats and HRs on next set, drop squats HRs and wallsits next set – finish with 10′ broga.

slash held a dookie in the whole workout!

too many pax not getting broga!!!

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Varsity Level Prison Workout

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WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!

THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.

Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…

COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!

It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.

thanks to Bodywash. Honored to lead!

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Being Grateful…. And Burpees

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WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.

Every .25 we did the following exercises:

Burpees
Squats
HR Merkins
4-CT Flutters.

Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.

On the way back we decreased the reps back down to 5.

With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.

We were all able to get back to COT by 6:00.

ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.

COT:Prayers for health..mental and physical. Prayers for the country.

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The Revenge of Dr. Kraken & Jack Webb

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The weather was warm which made it prime conditions for Broga; the only thing missing were goats. We kicked off the workout with @sasquatch doing 15 minutes of Broga stuff (Just bros being broga-y). We moseyed over to the carline circle for some crazy 8’s. The two exercises were Kraken Burpees (real crown pleaser) & Squats. We started with 7 Krakens on one side of the roundabout and 1 squat on the other side. Next 6 Krakens & 2 Squats and so on and so forth.

After the pain was realized we moved on to a Bear Crawls/Carolina Dry Doc Jack Webb. It was four Bear Crawls and 1 CDD. If you want to bottle up pain try this exercise.

We had a few minutes left so we did a modified Dora. It was 25 Merkins, 50 Squats, & 75 Clave Raises.

Back to COT for Prayers and praises.

JWOW

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Day 29. AKA3. DORA from Hell

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WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH

MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.

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You feel like it’s going to rain

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WARMUP: Ran to the covered awning at school entrance. as it was raining in sheets.
40 SSH IC
10 Windmills IC
15 LSS IC held the low and added 10 MCCs IC
15 Merkins IC

THE THANG: We honored Sgt. Zachary Tellier today with his Hero WOD:
10 Burpees

10 Burpees
25 Merkins

10 Burpees
25 Merkins
50 Lunges (each leg)

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys

10 Burpees
25 Merkins
50 Lunges (each leg)
100 Big Boys
150 Squats

As all reps were completed, PAX picked up the 6 and finished all of the reps with the 6. Everyone got all of their reps in.

With time to spare, we did burpicides and then had PAX call exercises IC on the benches (included dips, BSS, derkins and Peter Parkers) until 0600hrs.

ANNOUNCEMENTS: AKA continues, Blood Drive coming up on 5/12, a few PAX have Q’s this week in The Fort.

COT: Brief message on practicing what we’re studying and cutting one bad habit. @Wegman’s passed the shovel flag off to @Sawdust and we wrapped up in prayer.

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Snarky Puppy

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WARMUP: Sasquatch led us though a quick disclaimer and then rocked a  killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the workout then finished back with Sasquatch for 5 more minutes of body contorting fun.
THE THANG: Took the baton from Sasquatch and brought pax on short warm up lap to bottom of hill and back up. Quickly we grabbed some Cindy’s and then went over to small patch of grass to murder some bunnies. After a quick lap down to the other side of building and back then we started the main event, 11s. Pull-ups then run to bottom of hill and back. Then run to grass and do murder bunnies to other side of patch and back, roughly 30 ft. then do a manmaker. Worked our way though 7 rounds then we ran out of time. It was miserable.
MARY: see ⬆️
ANNOUNCEMENTS: invergence
COT: prayers for work challenges, baby on way for Wegmans and praise for Jesus and the ultimate sacrifice He paid on this day

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Using a Sandbag Timer at The Ranch

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IT was a warm windy morning (but dry) as we all gathered at The Ranch.  We began with a quick warm-up of SSH, Monkey Humpers (for Bobber as he drove in), Imperial Walkers, Hillbilly Walkers, Windmills and Moroccan Night Clubs.

We then moseyed over the the front of the school to be a bit protected from the wind and did 2 sets of wall sits with a 10 count down the line followed by plank-45 degree, BTW each for about 20 seconds.  It should be noted that during this portion Bobber seemed very confused that further movements would follow the pervious one and seemed to be trying to get a jump start heading back to the parking lot each time.  The look of confusion as he returned to the wall was priceless… each time…

The body of the work consisted of AMRAP of the following movements with the timer being a PAX shuffling with a 60lb sandbag (120 for Bobber) to the painted rock and back. Several PAX commented that this list seemed similar to Tuesday only without the set number of reps, to which I pretended not to have heard… I mean there are only so many options right? Plus I’m sure I added at least a few new things… I hope…

  • Squats
  • Merkins
  • Monkey Humpers
  • Donkey Kicks
  • Calf Raises
  • Mountain Climbers
  • Side Straddle Hops
  • Al Gore with Moroccan Night Clubs
  • Box Cutter
  • Plank Jack
  • Dry Docks
  • Seal Jacks
  • Flutters
  • Shoulder Taps

We completed about 3 rounds and then returned for COT

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Prison Yard Beatdown

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10  Pax converged at the rock on a cool Saturday morning 0630 for a full body beatdown led by Sasquatch and YHC.

*pre-pull-ups were completed by Skipper, Maximus, Sasquatch and YHC. All of them.

Sasquatch kicked the sesh off with a brief disclaimer and  a unique and effective warm-up that included:

SSH

5+ minute plank with upward dog, downward dog (with multiple variations)

Peter Parker

Parker Peter

Plank jacks

Merkins

Wide-arm merkins

Now that the upper body and core were fired up we moseyed over to the playground where we completed:

3 sets of 5 pullups

5 toes to bar

10 partner clap pushups

wheelbarrow ~20 yards

2 sets of 5 curb merkins

5 curb burpees

5 curb sit-up-getups

1 set of 5 windmill merkins

YHC took over right at 0700 and brought the PAX back to the parking lot where we split into two groups, first group (A)  runs lap around park, stopping at all park benches to complete a number of exercises, return to parking lot and switch with group (B) who is completing exercises in cadence with good form (AMRAP):

1st lap, Group B- Deep squats (AMRAP), Group A – Runs with 10 dips each bench (20 total)

2nd Lap, Burpees (AMRAP) and Step-ups (20 total)

3rd lap, Monkey Humpers (AMRAP) and Derkins (total)

After much grumbling and some counting methods no better than our last few elections we switched it up and moved to front of parking lot for some more partner work.

First partner sprints to far end of parking lot, 2nd partner holds plank. We did 3 or 4 rounds

Finally we did some Mary for 3 minutes, flutter kicks in cadence and american hammers to get us to 0730 and COT.

Thanks for the opportunity Skipper!

 

 

 

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