Tag: Scorpion

Hero WOD – The Steve

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WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch.

Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag.

THE THANG: Hero WOD for my father in law Steve. He is the reason I got into CrossFit years ago and once I quit doing that I got really out of shape. Found out about F3 and when I told him about it he was so excited for me. Pushed me to go all in and no quit, even brought me a workout rack from PA so I could do stuff at home as well. He pushed me to be better in all three F’s as well as to be a better husband and father.

He loved “grunt work” as he called it and he taught me more about construction in 12 years than most people get to know in a life time so only fitting everything was done with a colder block. He passed away at 55 so we did 5 sets of 5 exercises while listening to his favorite 80s hair metal bands.

5 rounds of 5 exercises all done with cinder blocks

Reps were 25,20,15,10,5
After each set of reps we ran about .1 mile

We started each exercise together so those who finished early held plank or Al Gore until 6 was in.

Exercises

Bent over rows
Push press
Power cleans
Squats
Thrusters

After we walked our Cindy’s back and moseyed to the flag for COT

MARY: had a little lamb to take care of so was not present today.

ANNOUNCEMENTS: Convergence tomorrow, bethel this week, read your letter of news

COT: was had and discussed

Hero WOD - The Steve

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If You Can’t Do It, Don’t Q It

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Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of injuries, we focused on running and abs.

WARMUP: Run around the school and we stopped at the benches by the carpool enterance.
10 Step-ups each leg
10 Merkins in Cadence
Windmills
Head over for our date with Cindy & the Hill
THE THANG: 7's- 1st set was chest press, then run downhill for big boys. Nur back up.
Second set of 7's after completing that was curls and 4-count flutters. We did 2 sets since Marty Byrd thought we would do 11's, and I told him we wouldn't do such a high number at once. I didn't say anything about the total.
By the end, we were at 2.6 miles, and I wanted to get to 3, so we ran around the perimeter of the parking lot before heading to COT.
MARY: LBC's, Box Cutters, Freddys, Heals to Heaven, Flutters.
ANNOUNCEMENTS: Bethel serve on 10/1- Get signed up.
Convergence 9/29 at WEP
Trash pickup in Q4
Christmas party will happen sometime in the not-so-distant future.
COT: Round Robin of prayers and praises.

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Bells, Bags, and Burpees

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WARMUP: stretching, washers, grass pickup, iron cross
THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra credit
MARY: planks, merkin hold at 6”
ANNOUNCEMENTS: newsletter, convergence coming up
COT: Remember Vietnam vets, families and marriages

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Four Corners Of Hell

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WARMUP:
SSH, IW, HW, Windmill, MNC, Broga
THE THANG:
Four Corners Ladder starting with 40 reps each, decreasing by 10 each round. After reaching bottom of ladder, each subsequent round is reps of 10.

  1. Squats
  2. Merkins
  3. LBC
  4. Plank jacks

At Corner 1, with the completion of each lap, do the following Cindy work.
15 curls, 15 OHP
MARY: Nope, Broga
ANNOUNCEMENTS: Bethel, RYN
COT: ALWAYS

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US Navy SEAL Feeks

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Began with a short run
Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches.
Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three iterations.
Run
Delivered bio on Navy SEAL Patrick Feeks.
Thang2: at the ROTC bars:
Toes2bar (10)
OH press w/ cindy (10)
Curls w/ cindy (10)
Squats w/ cindy (10)
Run down hill to stop sign and back
Repeated for a total of 5 rounds.
Mosey run to benches.
Thang3: Bench work
Derkins (8 in cadence), step ups (16 each leg), dips (12 in cadence), incline merks (20)
Mosey run
Mary rounds: freddies, LBC, BBSU, American hammers, leg lifts, dollies, etc.
Fini

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Smokin Cindy Beatdown

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Curls
200 Block Overhead Presses
300 Block Chest Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters
MARY: No show; She doesn't like Cindy
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Chad (Bleacher Edition)

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WARMUP: 1 lap on track. 10 Seal Jacks, 10 Hill Billy Walkers, Plank
THE THANG:
STARTING SIDE
💪 10 Merkins
⬆️ Climb the stadium stairs
⬇️ Descend
🏟️ Work your way across the ENTIRE STADIUM — UP & DOWN every section
Once you complete the ENTIRE stadium and reach the opposite side:
🦭 10 Seal Jacks
🔄 Turn around and work your way back across the entire stadium, again going UP & DOWN every section.
Back at the starting side:
💪 10 Merkins
RINSE & REPEAT UNTIL TIME.
🎯 CHAD GOAL: Accumulate as many UPWARD STADIUM STEPS as possible, chasing 1,000 in honor of CHAD 1000X.

Completed 6 Rounds: 252 Step / Up’s per round. 1,512 total
60 merkins & 60 Seal Jacks

MARY: some
ANNOUNCEMENTS:
COT:

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Field of Pain

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It was a dark, dank, steamy morning and then Stud Muffin walked in and we were able to officially start. Quick warmup and then we made like a tree and moseyed.

Over to the benches for dips, dirkins, and step-ups.

For the main event:

100 yard sprint, 100 squats, 100 yard sprint, 3 kraken burpees
90 yard sprint, 90 flutters, 90 yard sprint, 3 kraken burpees
80 yard sprint, 80 clave raises, 80 yard sprint, 3 kraken burpees
70 yard sprint, 70 CDDs, 70 yard sprint, 3 kraken burpees
60 yard sprint, 60 american hammers, 60 yard sprint, 3 kraken burpees
50 yard sprint, 50 lunges, 50 yard sprint, 3 kraken burpees
40 yard sprint, 40 merkins, 40 yard sprint, 3 kraken burpees
30 yard sprint, 30 big boys sit-ups, 30 yard sprint, 3 kraken burpees
20 yard sprint, 20 superman’s, 20 yard sprint, 3 kraken burpees
10 yard sprint, 10 lbc’s, 10 yard sprint, 3 kraken burpees

Back to the bench for dips, irkins, and step-ups.

Back to COT for prayers and praises.

JWow
 

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Campus Tour

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WARMUP: SSH, merkins, planks, stretching, mosey around w/ high knees, butt kicks, karaoke * 2, and stop for low slow squat, imperial walker, and hillbilly walker.
THE THANG: Start at the benches near the main entrance – 10 step ups (each leg), 10 dips, 10 inclined merkins, 6 declined merkins * 3 sets of each. Mosey to practice band field – bear crawl from one to the other – stopping at the 20, 40, 40, and 20 completing that amount of LBCs. Mosey to pull up bars and complete set of hanging for 10 seconds, hanging with knees to chest and hanging with feet up to 90 degrees – 10 reps each. After that, grab a cinder block and complete the following – 10 curls, 10 OH presses, 20 flutters with chest presses * 3 sets of each. Mosey around a little more and end with a very short mary.
MARY: American hammer, hello dolly, body destroyer
ANNOUNCEMENTS: Read newsletter – lots of races and a CSAUP coming up.
COT: Prayers and praises from everyone.

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King of the Ring – Modified Bert Style

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WARMUP: SSH, Moroccan NC, Big Arm Circles
THE THANG: We did a modified Bert
25 Burpees
Run 400mm
50 merkins
Run 800mm
75 lunges
Run 1200mm
100 squats
Run 1600mm

Go back down the ladder

No one finished but @UN6PTD007 made it the furthest by completing the 2nd 1200mm run before time ran out.
MARY: big boys, LBCs, Freddy Mercury’s,
Box cutters, flutters, American Hanmers
ANNOUNCEMENTS: Tortoise and the Hare, Bethel (let’s stop giving @U083QU67RF0 a panic attacks the day before serving by signing up for service earlier) Overnight Ruck
COT: prayers for health, travel, graduations and marriages

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