Tag: Shady

3×3(x2)x3

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3 stations…3 pairs of exercises per station…3 sets per pair

Station 1: pull up bars
1a. Pull ups, mnt climbers
1b. Merkins, Bobby Hurleys
1c. Squats, donkey kicks

S2: Benches
2a. Dips and box jumps
2b. Derkins and monkey humpers
2c. V ups and incline merks

S3: Pavement
3a. CDDs and leg lifts
3b. LBCs and burpees
3c. Big boys and SSH

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9/11 honoring WOD

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WARMUP: get the sandbags out of the car

THE THANG:
We honored the fallen on 9/11 by completing the number of repetitions for passengers and crew casualties on each of the 4 sites that airplanes struck. Rucks on at all times, we had 2×40#, 1×50# and 1×60# sandbags.

~North tower, 87 casualties
400 m lap with sandbags
20 bend over rows
20 curls
150m lap and switch bags
20 bend over rows
20 curls
150m lap and switch bags
7 man makers

~South tower, 60 casualties
150m lap
20 stepups
40 calf raises

~Pentagon, 59 casualties
50 high pulls, rotate bags every 10 reps
9 man makers

~Shanksville, PA, 40 casualties
150m lap
40 stepups
150m lap

Grab sandbags for a 600m lap, switch bags every 150m

MARY: 2 minutes of man makers rotating bags after each rep

ANNOUNCEMENTS: dam 2 dam, hero ruck for Travis Manion Foundation

COT: prayers for teachers and kids that are back in school, prayers for healing

Tinsel, out

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Double weasel shakedown

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WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.  
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.

After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.

Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats.  Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s

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Yes, we can play with those toys. But first, we must play with ourselves

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WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers

Hill sprints x2

THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars

Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.

Station 2- pull-ups and dips
5-10-15-20

Station 3 – squats and lunges
5-10-15-20

Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20

MARY:
Flutters and American Hammers

ANNOUNCEMENTS:
Bobber read the newsletter to us

COT:
A lousy excuse for a bed at the hospital while your wife is in labor

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3 Routes Hills and more Hills

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Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.

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Back to school

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WARMUP: Up and down
Squats, calf raises, curls, triceps extensions, taint punchers, short run, repeat.
Prayers out to all kids and teachers as we kick off a new year!

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Whipped out a swampy sweaty wienke with a shable

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WARMUP: It was warm and schweaty.

Run around the perimeter of the parking lot with butt kickers, high knees, side shuffles and then circled up. SSH, windmill, cherry picker, low slow squats, merkins, honey nooner, down dog. Back to COT to grab the 40 bag.

THE THANG: Took the bag and pax over to bubbles and bows because they need a trim. This wienke was originally used at the Swamp in June 2019…oldie but goodie.

In a circle we numbered off to determine our order as 2 would follow 1, 3 follow 2 and so forth. Pax 1 would run to the other end of the parking lot to do shoulder presses, min 10 and max 25, and then handoff to 2. While pax 1 was on the bag, the remaining pax were doing exercises and pax 1 would pick up at the beginning or where they left off.

Exercises were: 25 bomb jacks, 50 jump squats, 75 calf raises, 100 SSH, 100 flutter right leg only, 75 CDD, 50 merkins, 25 burpees.

After the shoulder press and all pax completed this, next was 10/25 of curls. Then was 5 squats, then was 3 merkins with bag in your back. So continued to rotate the back as pax completed the 25-100-25.

Ran back to COT for a shable (a story in the tale of a fable authored by shady, shable). False ending so did a full lap around the parking lot, then back to COT.
MARY: went around the circle with stretching exercises called out…it was great.
ANNOUNCEMENTS: heard about how awesome HIM camp was, 9/11 on 9/9 event, newsletter
COT: old school CSPAN prayers and praises

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Backwards accumulator with a touch of Apache

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WARMUP: Wegs said peace out and ran away.  The rest of us stuck around.  Warmup stayed local at COT: SSH, cherry picker, low slow squat, merkins, windmill
THE THANG: We ran away from COT towards the bus loop and stopped at the corner for our first exercise…of the backwards accumulator.  Started out with 10 bomb jacks followed by Apache 10 count from Mainframe.  Next took off through the entrance and up to the front of the school for some Al gores while we waited and then did 20 diamond merkins along with the 10 bombs.  Here is where Senator gave us an old school Apache 10 count where we learned about this redwood’s history.  Next was back down to the corner where we stopped for 30…30 hammers, then the 20, then the 10.  Undertaker picked up the 6 before we got started, because that’s what we do.  Got us an Apache 10 from undertaker at this stop. We then ran to another entrance of the school for 40 squats, then 30 down to 10.  To the back of the school we packed in 50 flutters down to the 10.  Then we stayed there for 60 calve raises down to the 10.  Then we ran back to COT.  On the way, there may have been some merlot deposits but I think that’s what happens sometimes when you work extra hard and push…so good on you pax.
MARY: had a little time for some Mary
ANNOUNCEMENTS: newsletter goodies
COT: Wegs came back and left us without a wave.  So prayers for him, lol.

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Ruck fun

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WARMUP: some stretches and arm gyrations
THE THANG:
10 min buy in with rucks on. Every 2:30 perform the following: 10 sandbag clean and squats, 10 overhead sandbag presses, 10 merkins, and 10 bent over rows. Doesn’t sound like much but try it.

With sandbags start taking lap around park. Stop at every other bench. 1st stop do 10 front rack lunges. 2nd stop do 10 sandbag toss over shoulder. Keep repeating until lap complete.
MARY: Finished with some flutters, American hammers, maybe one more.

Strong work by everyone. Thx for the opportunity Beaker!

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Omaha @ Tallawah

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WARMUP: There was a significant emergency response at the WEP parking lot so we moved our kettle bells over to an adjacent parking lot. We moseyed over to the new playground which as we learned, due to the lack of pull up bars, is not as good as the old playground. We made due by doing some warm up exercises and made our way back to the bells. Now, due to a woman now working out solo by our kettle bells, we moved again to the long Springs parking lot.
THE THANG: Murder Bunnies 1/2 way down the parking lot (~25yds)
10 Clean & Jerk (ea arm), run to the light, 10 Burpees, run back.
20 Tricep Extensions, run to the Pike Electric parking lot, 20 Merkins, run back.
30 Upright Rows, run to the Massey St intersection, 30 American Hammers, run back.
40 Curls, run to the Main St intersection, 40 Flutter Kicks, run back.
Overhead Carry your kettle bell back to COT.
MARY: See above.
ANNOUNCEMENTS: Indeed
COT: Yes

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