WARMUP: SSH, windmills, broga
THE THANG:
Move all weight as a team around school to first location
Mosey to Fire Ant Hill
1- 22 Single arm ruck pulls (11ea)
2- 18 Reverse lunges (9ea)
3- 14 Ruck squats
4- 10 OH ruck press
Mosey to “Field of Dreams”
12 min
Jerome WOD
Pair up with like-sized pax
75 yds
-Casualty carry down
Spring back
-Farmer carry two rucks 25 yards then 10 burpees. Repeat two times
-fireman drag buddy half way back
-run to recover rucks
-spring 75yds home.
Deck of Cards – F3 edition
Mosey to COT
MOLESKIN: Lots of great work put in after a Memorial Day Murph yesterday left slinky arms across the board. All of the sandbags were used, moved from station to station, and apparently had a re-visit to Fire Ant Hill.
Mosey to Field of dreams, where we picked up the Jerome WOD, named after Jerome Gonzalez who passed away at the Bragg heavy a few years ago.
Ended on F3 deck of cards style for these few minutes remaining, with Mainframe electing all exercises to be done with ruck on – as if the workout wasn’t fun enough.
Fun times, if you missed it, you missed it.
ANNOUNCEMENTS: Kenya convergence 6/10
Tag: Solo
WWF Day at Coach’s Box
- QIC: Mainframe
- When: 2023-05-25
- Pax: Cyclops, Half Shell, JWOW, Mainframe, skipper, Slow Jams, Solo, Tesh, Tinsel
- Posted In: the coachs box
Disclaimer then some windmills, walkers, and squats. Mosey over to front of school. At each corner 10 HR merkins, 15 squats, 20 SSHs. Finish up at the large grassy area in front. Partner up. Partner push across field performing 11s with Mak Tar Jai’s and Knee Tar Jai’s. 10:1, push across, 9:2, push across, etc.
Next up was the Junk Yard Dogs. We haven’t done this in a while and it was sort of fun to bring them back. P1 does burpee while P2 holds plank. Then P1 shoots under P2. P2 drops to 6″ hold and P1 jumps back over P2. That counts as 1. We did 10 then flapjacked. Got some nice grass exfoliation started so we did 8 each, then 6 each. Paused for a quick leadership discussion: Leadership is solving problems. The day people stop bringing you their problems is the day you have stopped leading them. Back to the JYDs for 5 each. Time is almost up so mosey back for a few ab exercises before COT.
Side note, the grass at FMHS is only slightly better than that stuff down at WEP. Next time we may need to go out to the baseball field where they have bermuda. Anyway, lots of mumble-chatter about old school wrestling and everyone’s favorite guys. Thx Cyclops for the opportunity!
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A Little Bit of Everything
- QIC: BONES
- When: 2023-05-24
- Pax: Band Camp, Bones, Bubba Gump, Falcon Crest, Flounder, Maximus, Ölaf, Senator Tressel, Short Sale, Solo, Tinsel
- Posted In: kitchen sink
WARMUP: “long mosey” not to be confused with “medium” or “short”. around parking lot to the top of driveway. Windmills, produce pickers, Moroccan Night Club, Peter Parker, Down/Up dogs, Seal Jacks
THE THANG: Mosey “Medium” to back of school. Merkin Ladder: start at one curb….bear crawl across….other curb. start with 1 merkin and work up to 10 merkins. | Freddy Mercury ladder. 20 Freddie….NUR….18 Freddie….NUR…..down to 10. | Jack Webs | Mosey to front of school. Lunge 2 columns and 5 Burpees…..repeat 5 times.
MARY: Windmills
ANNOUNCEMENTS: Murph
COT: Prayers or marriages, healing, teachers/students
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hill loops with pavers
WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:
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somewhat soggy sorta sadistic sets
- QIC: 38 Special
- When: 2023-05-19
- Pax: 38 Special, F3DaVinci, Half Shell, skipper, slapshot, Solo
- Posted In: The Stockade
WARMUP: some mosey. SSH, hillbillies, LSSq
THE THANG: run to a cart corral and 4 rounds of
25 pull ups
25 merkins
25 BBSU
25 flutter (DC)
lap around the lot
run to the shelter at the church (got two rounds find done)
25 leg lifts
25 derkins
24 step up (SC)
25 LBC
lap around the little island
MARY:
ANNOUNCEMENTS:
COT:
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Looked better on Paper!
- QIC: Fogerty
- When: 2023-05-18
- Pax: Barry Manilow, Bass-o-matic, Cakeboss, Cohiba, Cyclops, fishstix, Fogerty, Half Shell, Mainframe, Slow Jams, Solo, SouptoNuts
- Posted In: the coachs box
WARMUP: SSH, Imperial Walker, Nightclubs, Windmills, Cherry Pickers, Squats, Merks, Flutters, …etc
THE THANG: Pick a parking spot – let the fun begin – round 1: 3 exercises 10 reps each SSH, PlankJax, seal jack – flutters as the pax rotate down to next parking spot vacated in a rotating fashion ( bear crawl was mode of transportation)
Continue this cadence until you arrive back at original spot.
Round 2 – same cadence – 5 reps each – using parking block – Iron Mikes, Dips, and Bomb Jax – mode of transportation (mosey)
Time was flying so we stopped midway and headed for the “hill” by the football field that has a small minor smidge of an incline – where we began a round of 6s( modified to 4 s) due to time with Squats at bottom and Merks at top of hill.
Headed back to COT at the clock was ticking …
Mainframe helped us knock out 3 mins of Mary. Nice work by all!!!
The weinke looked better on paper. Q had to call a few audibles to make the time and reps bearable ( no pun)
Bear Crawls were welcomed with some mumblechatter:)
MARY:
ANNOUNCEMENTS: Cannoli run, Triple down Saturday w either the Yard or the Fort boot camps – coffee – then 5k at the Cannoli. Cake Boss celebrates a birthday yesterday 05/17, and read newsletter. Prayers for Luka and family. Sign up for meal train for Vuvu!!!
COT:
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Sandbag Toss
- QIC: Sprocket
- When: 2023-05-17
- Pax: Bonsai, Cheddah, darkhelmet, Fire Marshall Bill, fishstix, Flounder, Funhouse, Maximus, NakedAndAfraid, Solo, Spider-Man, Sprocket, Tinsel
- Posted In: kitchen sink
WARMUP: Stretch OYO
THE THANG: Shuffle with sandbag 1 mile out; toss the sandbag back to COT
MARY:
ANNOUNCEMENTS: Cannoli Run this weekend, Newsletter
COT: Continued prayer for Vuvu and his family, prayers for all our students and teachers and parents as the school year winds down, prayers for Eby family as they try to locate Kevin.
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I wanted miles so that what they all got
WARMUP: Put on your Ruck
THE THANG: I wanted some miles because it’s been awhile, so thats what everyone got. We logged a touch over 3 miles by my watch with small PT stops every 10 minutes or so for some
High Pulls, squats, over head press, curls, etc.
ANNOUNCEMENTS: Run on Saturday in the Cannoli Run to get Twister off our backs!
COT: Keep praying for Luca
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DOAH Sweeps the Q
- QIC: darkhelmet, Punch List
- When: 2023-05-15
- Pax: Badlands, Cobra Kai, Cyclops, darkhelmet, fishstix, Flounder, Joe Lyons (F3 Long Duck), Ölaf, Poppins, Punch List, Solo, SouptoNuts, Trucker, Vuvuzela
- Posted In: Sweep The Leg
YHC was scheduled to Q, but had some 2.0 troubles overnight… so Dark Helmet graciously picked up the pre programmed Q.
World’s Worst Suicide
Mosey over to GHMS rear bus entrance. Start at basketball court.
PAX will travel forward three light posts and perform 5 burpees.
PAX will then travel backward two light posts and perform 5 merkins.
Rinse and Repeat as needed.
Thanks to DOAH for the help. Below is his version of what happened… can verify.
13 of the faithful came to a YHC led
“@Punch List is here in Spirit” Q…
• @Solo gave up his executive suite at
Planet Fitness to rejoin us in the gloom
• @Joe Lyons (F3 Long Duck) may be old, but at least he’s fast
• @Cobra Kai may be old, but at least he’s slow
• @fishstix may be old..
.. уир
• @Ölaf won the Fireball trophy
• @Poppins and @Vuvuzela were the kings today… by a fair margin
• @Badlands can be slowed down by excessive Merkins
• @Cyclops may or may not have done all of the reps while calling out to his estranged pets
• @SouptoNuts got faster as the workout went on… or I got a lot slower… or both… (probably both)
• @trucker is like Craftsman tools.
Reliable and not prone to wearing out.
• @Flounder ventured out as a lone man to discover the new world… still made it back for COT
Punch List out.
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First BOP of 2023
- QIC: Punch List
- When: 2023-01-24
- Pax: decibelf3, Divac, Punch List, Solo
- Posted In: Currahee
Warm Up
Brisk lap around the soccer field.
Weinke
Ruck BOP
Set distance of 20 yards between two points
Bear crawl to point B, exercise, lunge walk back to point A. Repeat until complete.
30 4 ct SSH
30 Ruck Curls
30 OH Tricep Extension
30 OH Press
30 Ruck Merkins
30 4 ct Flutter w/Press
30 Squats
30 Good Mornings
30 4 ct Russian Twist
30 ct Z Press
30 ct Reverse Lunge
30 ct Ruck Sit Ups
Ended the BOP with a lap around the school ar a conversational pace. Watch out for ice!
Finisher
Broga! At a ruck workout! It was magnificent.
COT
Praises for pregnant wives. God is good. Prayers for healthy pregnancy, delivery, and life for both mom and baby.
Praise for church on Sunday. For the community of believers.
A pleasure as always to Q. Thanks Divac for keeping it real and scheduling YHC!
Punch List out.
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