Tag: Spider-Man

Officer Kevin Tonn

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WARMUP:
Mosey to the pullup bars, 10 pullups, grab a coupon, and mosey to the overhang in front of the school.
THE THANG:
Honoring Officer Kevin Tonn
– 20 Shoulder Press
– 13 Merkins
– 15 BO Rows
– 35 Big Boy Situps
– 11 Squat Thrusters
– 9 Burpees
– Run to the traffic circle and back.

Most got 6 in. Dark Helmet got 7

Run back to the pull up bars to return the blocks.
– 35 curls in cadence (70 total)
– Hang on the bag and knees to chest X10
– 15 curls in cadence (30 total)

Head back to COT.

MARY:
ANNOUNCEMENTS:
COT:

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Chillin’ at The Fort

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Chilly morning at The Fort, five men showed up for the fun. We began with a lap around the park, stopping at each swing for some warm-up exercises.
We moseyed to the top parking lot for some dips and arm circles. Back down to the amphitheater for a Dora session – Merkins, Squats, LBCs. Next, fast lap around the park, stops at each swing, merkins, squats, and LBCs – 10 each. Added bonus, first one to arrive at swing had to do 5 burpees.
We finished up at the amphitheater with two laps around with boulder over head and sprints up the hill near the power plant.

At the end we all did a cute jump through a prop which is part of the Christmas decorations :smiling_face_with_3_hearts:

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Cold & Smokey

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WARMUP: Mosey to WEP and then proceeded to SSH, Windmill, Imperial Walkers, Moroccon NC, and Strawberry Pickers.
THE THANG:
Phase 1: 2 Rounds of Cheese Shredder
Phase 2: Round 1- At each swing, we did (10) Merkins with a Mosey between each swing; Round 2- At each swing, we did (10) Squats with a Mosey between each swing; Round 3- At each swing, we did (10) Lunges with a Mosey between each swing; Mosey back to the AO
MARY: Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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A Hilly Situation

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WARMUP: None
THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back towards COT, finish with another round of klaw up Massey St. hill.
MARY:
ANNOUNCEMENTS:
COT:

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Simple, but not easy

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A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did:
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Alternating Shoulder Taps (IC)
– Mosey to Track

Capoot Hero WOD
Officer James Lowell Capoot, of the Vallejo Police Department, died November 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, CA, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor, and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

– 100 Merkins
– Run 2 laps
– 75 Merkins
– Run 3 laps
– 50 Merkins
– Run 4 laps
– 25 Merkins
– Run 5 laps

Ab Lab
– 10 LBCs (IC)
– 20 Flutters (IC)
– 10 American Hammers (IC)
– 10 Hello Dollys (IC)
– 10 Boxcutters (IC)
– 10 SSHs (IC)

NMM
Today’s workout was proof that it can be simple and still difficult. No PowerPoints needed. No extra explanation. Just Merkins and running. Do enough, and you feel it.

How many times in life do we make things more difficult than they need to be? We worry about things that never materialize. We make excuses to not do something because it might be uncomfortable. We worry ourselves with ornate scenarios we create in our minds that have little to no basis in reality. Sometimes we need to just do the thing. Face it. Do it. Win it. Move on.

-IJ

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To the Light Pole, To The Wall

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WARMUP:
Short mosey, found Bonsai, did some warm uppy things
THE THANG:
Mosey to the half wall.
Mosey to the wall:
– 8 burpees at the parking spaces
– Over the wall
– 1 Donkey Kick
– Over the wall
– Continue the series 7/2, 6/3, etc.

Mosey to the light poles:
Obtain a rock. Everyone apparently expected judgement, because everyone grabbed an acceptably large rock to start.

– 10 Bentover Rows with your rock
– 10 curl and directly into an OH Press with your rock
– Run to the first light pole – 5 merkins
– Run back to the rocks and complete the exercises again.
– Run to the first pole – 5 merkins, run to the second pole 5 merkins
– Run back to the rocks.
– Keep going based on time available. I think we got to pole 6
MARY:
We had 5 minutes and went around the circle calling exercises until time ran out.

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What do we need hands for

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WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.

Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.

Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.

Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)

1. Lunges
2. American hammers (double count)
3. Calf raises

1. CDD
2. Plank jacks
3. Seal jacks

1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps

Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always

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Dis and Dat

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It was a brisk morning in The Fort where 6 brave souls made the hard choice and accelerated their Saturday morning!! A quick warmup and we were off.

We toured The Fort while doing a little of dis and a little of dat.

Over to The Print Shop for some pull-ups and other bar activities.

Next to church for some schooling on Dora 1-2-3 with stairs.

Back to COT with some Mary stops along the way.

Jwow

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Men don’t ask for (or follow) directions…

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WARMUP:
We did it.

THE THANG:
Mosey over to cinderblocks

Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press

10s (for 10 years of F3)
– Manmakers and Merkins

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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