Tag: Spider-Man

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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4 Corners of Pain With a Side of Taylor Ham

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Quick warmup and an admiration of <@U5CVD8D7V>’s hair game and we were off.

4 Corners of Pain:
4 Corners of the band lot with defending reps starting at 10 and finishing at 1.
Corner 1: Mike Tysons
Corner 2: Squats
Corner 3: CDDs
Corner 4: Flutters

Lined up for 100 yard of alternating bear crawls and linger every 10 yards with LBCs thrown in.
Burpee Broad Jumped our way back 100 yards alternating 10 yard with a walk.

Back to COT for prayers and praises.

JWow

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Grout’s Ladder

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WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:

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Election Day Party

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WARMUP: mosey to WEP. 50 SSH, IWs, Windmills, and Cherry Pickers
THE THANG: mosey to PIKE parking lot. Bear crawls every 10yds 15 merkins. Total of 100yds
Mosey to Walls 15 step ups single count 15 squats, 15 derkins 2 rounds, mosey to Massey Hill 11’s big boys at bottom burpees at top.
MARY: no time
ANNOUNCEMENTS: Chritmas Party, Bourbon and bbq, Bethel, Thanksgiving convergence
COT: Vulnerability

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Suicides with Hill repeats and Sandbags

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WARMUP: SSH, Merkins, Mt Climbers
THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late.
10 poles down the hill have an exercise that needed to be executed with tue sand bag. Everytime an exercise was completed, run back to the top of the hill without the sandbag and do a burpee, add an extra burpee everytme that you go back to the too of the hill. Here are the 10 exercises, most of the PAX completed at least 5 of them, some got to the 6th station.
1. 30 half moon snatch
2. 30 cleans
3. 30 good morning
4. 30 over head press
5. 30 shoulder press
6. 30 rotational lunge
7. 30 chess press
8. 30 triceps
9. 30 chest press
10. 30 over head squats
MARY: she was not there
ANNOUNCEMENTS: Christmas patty, Bourbon, Bethel, etc.
COT: welcome to FNG, prayers, Do not let politics to dictate what is best for your future, only god and your own effort can dictate your future.

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