Tag: Sprocket

Armory 15APR2024 – Mog Mile

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WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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The Kingsley Loop LB style

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WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries

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Smokin Kettlebells AKA5

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Review F3 mission statement and core principles
WARMUP:
SSH, Windmills, Morrocon NC, Strawberry Pickers, and Broga Stretches
THE THANG:
Stage 1: 100 kettlebell swings OYO
Stage 2: 5 rounds of hill work at football stadium entrance:
Round 1: 10 Man-Makers and mosey up the hill with kettlebell for 10 Goblet Squats at the top. Mosey back down to the bottom.
Round 2: 10 Man-Makers and mosey up the hill with kettlebell for 20 total lunges with kettlebell at the top. Mosey back down to the bottom.
Round 3: 10 Man-Makers and mosey up the hill with kettlebell for 30 Chest Press at the top. Mosey back down to the bottom.
Round 4: 5 Man-Makers and mosey up the hill with kettlebell for 40 total Bent over rows at the top. Mosey back down to the bottom.
Round 5: 5 Man-Makers and mosey up the hill with kettlebell for 50 Deadlifts at the top. Mosey back down to the bottom.
MARY: Didn’t have time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Patrolling Kingsley at Dawn

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WARMUP: SSH, Hillbillies, a new funky Merkin thing
THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling out exercises for other pax while they climbed. Mosey to COT, ladder at ampitheatre. 5 decline shoulder taps, 10 dips, 10 Derkins, 10 step ups.
Mosey to back parking lot. Did rounds of pulling random cards from a bucket with heavy items and running. The burpees and manmakers were plentiful. Back to COT and repeat the ladder.
MARY:
ANNOUNCEMENTS: RH convergence, Jaeger, CANNOLI RUN!
COT: yessiree

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Ladders, sandbags and Merkins

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WARMUP: Moroccan night clubs, windmills, hillbilly walk
THE THANG: divided the pax into two 4 men teams, two ladders, plenty of sandbags… loaded up the two ladders with 2×60# sandbags each, picked them up, sat the ladders on shoulders and started walking; a timer will go off every two minutes to remind us to do 10 merkins with rucks on. Pick up and the ladders and go around the soccer field, big loop, every time the buzzer went off (2 minutes) we did 10 merkins, completed one big loop and dropped the sandbags and transformed the ladders on A frames, 1 pax will carry the ladder overhead or on shoulders and go around the small loop while the other 3 pax will toss the 60# sandbag until the ladder comes back around, switch ladder to next pax, each pax had the opportunity to go around twice. The buzzer reminded us of the 10 merkins every 2 minutes.
Opened up the ladders again and this time we loaded them up with 160# each, farmers carry around the small loop, buzzer every two minutes for 10 merkins each time.
Back to the flag
MARY: 100 LBC’s and 5 minutes of stretching and broga
ANNOUNCEMENTS: AMRAP for autism, Manion, Jaeger, Rock Hill anniversary, 4/20 WOD
COT: stays in COT

Tinsel out

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Man Up

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WARMUP:
THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT 160 and cross over to Kingsley
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Four Corners

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WARMUP: SSH, MNC, Windmills, HBW, IW
THE THANG:
Four corners work on the soccer field.
Ruck Shuffle to one corner did the exercise marked on the cone
Bear crawled to the next corner did the exercise marked on the cone
Ruck Shuffle to one corner did the exercise marked on the cone
Bear crawled to the next corner did the exercise marked on the cone
Repeat repeated cycle around the field 5 fimes
MARY:
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer

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Test Run

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WARMUP: yea, we did that
THE THANG: test run for QvQ on Wednesday
15 manmakers
Flip 12 sandbags
Bear crawl back

Modified a little to try to space guys out

Interspersed
4 Rows
3 Cleans
2 Snatches
1 Thruster

MARY: lunge hold with halo

ANNOUNCEMENTS: QvQ on Wednesday
Don’t look at the sun during the eclipse

COT: was held

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