WARMUP: mosey
THE THANG: AMRAP with spider man merkins, 2 minute planks, squats, calf raises, pull ups and LBC’s
MARY: N/A
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: SSH, windmills, 7’s with 100 yd run and burpees and both ends
THE THANG:
“NINE EAGLES”
6 rounds:
• 11 Ruck Push Ups
• 11 Ruck Lunges (total)
• 11 Ruck Overhead Press
• 11 Ruck Overhead Squat
• 11 Ruck Swings
• 11 Flutter Kicks (4 count )
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Ruck Plank Pull Throughs (total)
• 101 meter Sandbag Shoulder Carry
• 101 meter Sandbag Farmer Carry
Ruck: Men 30lb
Sandbag: Men 60lb
MARY: Box cutters, LBCs
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP:
Ran over to middle school drop off loop
SSH
Windmill
Stretching
Moroccan night club
Little baby arm circles
THE THANG:
About 3 years ago I Q’d this workout and it was terrible. So I decided to bring it back since this was the same AO. Spider-Man was already predicting this was going to happen and he showed anyway. I believe he enjoyed it, but still complained. Senator was King, but the longest mile is still undefeated.
Do one lap each exercise (1/4 mile)
Bear crawl
Crab walk
Lunge walk
Run
Everyone finished bear crawl and lunge walk. Some finished the run, but no one was able to complete the crab walk lap.
MARY:
Few minutes of stretching once we got back to COT
ANNOUNCEMENTS:
COT:
In the gloomy morning of August 14, 2023, 10 PAX descended upon the Honey Badger to put in work.
Started off with a timed 2-mile run. Finished that up, did some Mary in waiting for the six.
Headed over to the pull up bars for the main event.
Bradley
On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.
10 Rounds For TIme
100 meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest
Work was put in by all. Saw Dust – thanks for allowing YHC to lead.
Punch List out.
WARMUP: A short jog followed by an equally short nur. Some stretching movements.
THE THANG: Deck of cards:
Diamonds: Merkins
Spades: Bent Over Rows
Hearts: Curls
Clubs: Flutter Kicks w/ Press (in cadence)
4 other cards: 300m run/jog
About 12 cards in, a man (Joe) appeared in the gloom inquiring about a workout groom he read about online. He has friends that do F3 up in the Huntersville area. Joe is now known as Walk-On for obvious reasons.
With the extra time:
Suitcase carry 100yds
5 Man Makers
10 Really good squats
Suitcase carry 100yds
Thrusters
MARY: Mixed throughout
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle and we named Walk-On
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.
Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.
Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H
Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!
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
WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)
Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.
Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.
Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.
Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.
MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.
WARMUP:
15 SSH IC to wait on Mainframe
Mosey to rear parking lot.
5 Windmills IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
10 Shoulder Taps IC
10 Merkins IC
Mosey to baseball field
10 Peter Markers IC
THE THANG: Partner Up
7 stations with 2 exercises at each station. Timer was a full YETI cooler, that PAX will carry across outfield and back while other PAX do the exercises at each station. PAX switch exercises when cooler gets to the outfield wall.
Station 1: Battle Rope & J-Lo’s
Station 2: Squats with 60lb bag & Merkins
Station 3: Curls and Tri Extensions with 35lb plate
Station 4: Lunges with 60lb bag & American Hammers
Station 5: KB Swings & Bent Over Rows (pick your KB 25/35/45)
Station 6: Man Makers w/ 40lb bag & Big Boys
Station 7: Over Head Press w/ 45lb plate & Slam Ball
MARY: N/A
ANNOUNCEMENTS: Midweek Grinds, HIM Camp
COT: Stays in CoT