Tag: Saw Dust

The Daily Red Pill deserves an answer….YES!

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WARMUP:
Mosey to the football field and line up on sideline
1) 10 Low slow squats, run across field
2) 10 Merkins, run across field,
3) 10 Imperial Walkers, run across field
4) 10 Moracan Night Clubs, run across field
5) 10 Hillbilly walkers, lungwalk across field

THE THANG:
Mosey to corner of Track
5 reps of each exercise in each corner.
Each lap, increase the count by 1, Goal of 5 laps unless you are Harry Carry and you get 7 laps in
1st corner) Sumo Squats
2nd corner) Donley Kicks
3rd corner) Leg Lifts/Weezy Jefferson’s
4th corner) Wide arm Merkins
Plank till 6 comes in at 0555

MARY:
Flutters
Rosalitas
Hello Dolly’s

Toe touches, right over left, left over right
ANNOUNCEMENTS:
Convergence 8/4
Stuff the Buss 8/5
COT:
Prayers for travel, lost of friends, folks battling Cancer, Small World had a stroke and may need PAX to assist along with prayers.

Come to the Ring of Fire….its not just a song but a lifestyle.

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Yards of fun

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WARMUP: slight mosey. SSH, wind mills, produce pickers, mtn climbers, imperial walkers, hillbilly walkers, moroccan nightclubs
THE THANG: a little stretching with toy soldiers, knees to chest. Lined up to do 7s. Round 1 squats and merkins. Walk to top of hill then most to football field. 10 yard line exercises. Increment based on yardline up to 50(5 reps) then run back. Merkins, plank jacks, squats, SSH, shoulder taps. Last round did whole field with CDDs. Mosey to wall wait for six. Mosey to COT
MARY: PAX choice. Flutterjax, box cutters, hello dolly and Freddy Mercury.
ANNOUNCEMENTS: him camp, convergence, stuff the bus, journey discussion Wed at hangin with Stang.
COT: prayers for health issues lost friends and family.

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The 3 costs of leadership

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WARMUP: Mosey to springs building lot for various exercises with 2 burpees in between each. Mosey to the pike energy lot for act 1

THE THANG: Cost #1 – You will have to make hard decisions that negatively affect people you care about.
Partner up for Dora
100 – Boxcutters
200 – Squats
300’- Flutters

Mosey to Act 2 at Subway
Cost #2 – You will be disliked despite your attempts to do the best for the most
Dora – Same partner, new count
50 – Burpees
100 – Merkins
150 – Squats

Mosey to bank lot for a plank and act 3:
Cost #3 – You will be misunderstood and will not always have the opportunity to defend yourself.
Mosey to the WEP running path – with 12 minutes to go YHC called 5 burpees, 10 squats and 15 SSH’s at each swing. It was a bit aggressive. Modified to 5 hand release merkins from the 4th swing on.

JWOW found his landholdings at WEP to be in good working order, so we proceeded and
all finished in time for COT at 0730.

YHC is also pleased to report that the perceived minimum burpee requirement of Slapahot’s was also reached – all of them.

MARY: No time – had work to finish
ANNOUNCEMENTS: Go pick up trash afterward. So many PAX did.
COT: 5th core principle

Thanks to Grinder for the call. Always a privilege to lead where it all started.

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Mojo Rising

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Portal led the warm up. His first time counting in cadence. He crushed it

We moved around the campus today

Legs at the auditorium entrance:
20 step ups – mosey
20 box jumps – mosey
20 one leg box jumps- mosey

Mosey to the 4 year old parking area
Bear crawl

Mosey to the outdoor lunch area
People’s Chair with leg lifts
Tibialis raise

Mosey to auto shop
Burpees for the 6

Mosey to pull-up bars
1 pull-up
2 chin ups
3 merkins
5 sets
Harry Carey complimented this and I admired I stole it from Skate-or-Die: https://f3thefort.com/2022/07/01/hardest-24-minutes-in-all-of-the-fort/

Mosey to Sugar Creek for some hip mobility
Shin Box Switch
Sumo-Squat, knee tap
Cossack Squat, knee fold
(Crowd pleaser)

COT

Set an alarm to make things around you better today.

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Partner Shredder

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WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises

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Running for ourselves and Exercises for Heros

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WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.

Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013

– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees

WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.

MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX

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Lt Dan Rules!

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WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.

THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Crab Walk to next cone (~20yds)
2. Box cutter, then Lt Dan to next (~100yds)
3. Merkins, then Bear Craw (~20yds)
4. Mountain climbers, 2 ct, then Lt Dan (~100yds)
Repeat until time out
Reps of each exercise were descending with each round: 5, 10, 15, 20, (50 total reps of each exercise)
Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we switched things up (30reps of each exercise). Then we did some wall sits for about a minute, then on to COT for some ab/core work. GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: 5 sold minutes of Mary – flutters, hello dolly, LBC, BBSU, Hammers, v-ups.
Everyone left behind a good 5-10lbs of water weight, but what a way to start the day.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Lifting up prayers that were said and unsaid.
I have been checked out for the past 2-3 months doing taxi duties as well as just not wanting to post. I needed this. Thanks for the opportunity to lead!
God Bless and SYITG
– NASA

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The Badger DGAF…

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WARMUP: Limited

THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.

Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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