Bear Crawling the Colosseum

WARMUP: BC Standard. SSH, IW, HW, core

THE THANG: mosey. bear crawl the front of the elementary school with 10 Mike Tysons, then bear crawl back for 9, etc., mosey to a hill for 7s with burpees and bomb jacks, change mode of transportation each time (bear crawls and crawl bears were crowd pleasers)

TClap |
0

My Hero Jesus

WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

TClap |
0

Detective Mike Doty WOD

WARMUP:
– Mosey around the big loop in front of the school
– Windmill X10
– Imperial Walkers X10
– Cherry Pickers X10
– Merkins X10

THE THANG:
DOB 2/2/1978
– 2 OH Squats
– 2 Ruck Thrusters
– 19 Merkins
– 80 Single Count Flutters.

12 Years of Service and 37 Years of Life
– 12 Man Makers Run 100 yards
– 37 Ruck Swings Run 100 yards
– 12 SQUATS Run 100 yards
– 37 Bent Over Rows Run 100 yards
– 12 Merkins Run 100 yards
– 37 Ruck Curls Run 100 yards

RINSE AND REPEAT

Shield 809 (we did not get to do this, probably b/c I spent too much time during the warm-up)
– 80 Flutters with Ruck OH
9 LBC’s with Ruck OH

MARY:
– Round Robin picking exercises

ANNOUNCEMENTS:
– Pints and Padres tonight at the Print Shop

COT:
-Prayers for marriages
– Prayers for healthy families

Thank you Divac for the opportunity to lead!!

TClap |
0

Hills and Heavy things are hurtful

WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence

THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages

– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.

Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver

Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press

Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.

Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.

How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.

ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching

TClap |
0

Q vs Q 2023 Finals

WARMUP: SSH and Moroccan Night Clubs

Order:
Sally
Zalinsky
Olaf
Poppins

Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out

Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees

Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.

Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.

FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3

TClap |
0

Fill in for UHaul at Colosseum

WARMUP:
– We warmed up with some stretching and some merkins and some mountain climbers

THE THANG:
– Run to back of school on long bus road and grab a rock at the bottom
– A lot of running back and forth and lifting rocks and such
– Then we went to the parking lot right behind the school and did a short four corners
– Ended with an AYG back to COT

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

TClap |
0

What’s the Matter… Horn…

WARMUP:
– Little warmup lap with some stretching as we go (toy soldiers, knee to chest, etc.)
– Short COP with Merkins, Parker Peters, SSH

THE THANG:
– Jog back to area behind school where wall is…
– Perform Wallevens (it’s just elevens over the wall) – Mike Tysons and Burpees
– Head to front of school and to the bottom of Disco Hill (which I just named because of the purple lights in that one parking lot)
– Parking lot at bottom of hill = 40 SSH (IC)
– Run to end of guardrail = 20 Dips (IC)
– Run to top of hill at Ben Casey, grab a rock and don’t be a wuss = 40 curls, 40 OH Press, 40 Chest Press
– Back down the hill to the flag, stopping to finish our Dips on the guardrail = 20 more

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

TClap |
0

Hero WOD “Artie”

WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS, MORROCAN NIGHTCLUBS
THE THANG: This Hero WOD is dedicated to Police Officer Arthur “Artie” Lopez of The Nassau County PD in NY. Officer Lopez was killed in the line of duty on October 23 2012 while conducting a car stop of a suspected hit amd run driver. while approaching the vehicle he was shot in the chest amd succumbed to his wounds at the hospital.

We did our warmup amd proceeded to do the WOD at the pullup bars.

5 PULLUPS
10 MERKINS
15 SQUATS
5 PULLUPS
10 CINDY THRUSTERS
RUN DOWN THE HILL AND RINSE AND REPEAT.

10 ROUNDS WERE COMPLETED BY ALL.
There was some mumblechatter but the Pax were reminded of who we were out there to HONOR and that we GET TO..

MARY: LBC’S, FLUTTERS, BIG BOYS and stretching
ANNOUNCEMENTS: Bethel shelter
COT: prays for marriages, Clickbait and for all in the circle

TClap |
0

46th Birthday celebration with plenty of sandbags

WARMUP:
300 yd mossy without ruck
Moroccan night clubs, windmill, low slow squats, SSH
THE THANG:
Pick a sandbag and perform the following:
The idea was to get 46 reps of each exercise so I broke it down into 3 cycles, 15+15+16 with a 300yd lap with ruck and sandbag after each cycle has been completed. Use you sandbag for all exercises, ruck on at all times except for last exercise:
Sandbag toss
High pulls
Curls
Squat
Over the shoulder toss
Bend over rows
Chest press (no ruck)

As planned it took about 50 minutes to complete all 3 cycles
MARY: 10 minutes of broga
ANNOUNCEMENTS: the Manion is coming, Chupacabra is coming out of hibernation, AMRAP for autism is coming in April
COT: stays at COT

It was great to start my birthday with such a fine group of PAX; Jäeger beer to take home for each attendee.

Tinsel OUT

TClap |
0