Tag: Sprocket

A million reps

Leave a comment

WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.

50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters

MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better

TClap |
0

8 Churches in 4.25 miles

Leave a comment

St Paul’s Episcopal
5 burpees

Unity Pres
5 burpees
10 merkins

St John’s UMC
5 burpees
10 merkins
15 squats

First Baptist
5 burpees
10 merkins
15 squats
20 lunges

Church of God
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers

Sisk Memorial Baptist
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters

Nazarene
5 burpees
10 merkins
15 squats
20 lunges
25 mountain climbers
30 flutters
35 American hammers

Attempted to visit Community Pres, but turned back early and still arrived late. Hard work was still done

TClap |
0

B.O.T wants a HIVE Hat

Leave a comment

WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees

Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Operation Overlord

Leave a comment

WARMUP: SSH, IW, MNC
THE THANG: A ruck workout honoring those who fought and died Sept 6th, 1944 on the beaches of Normandy. “Operation Overlord”

Phase 1 – Run Ruck with ruck + sandbag 1944 meters
Phase 2 – 60 bent-over rows with sandbag and ruck on; run ruck 300 meters
Phase 3 – Sandbag drag bear crawl 50 meters then sandbag drag crawl bear back 50 meters . Repeat 3x ; then run ruck 300 meters
Phase 4 – 60 merkins slick ; then run ruck 300 meters
Phase 5 – 60 squat thrusters with ruck ; then run ruck 300 meters
Phase 6 – 60 flying squirrels slick ; then run ruck 300 meters

MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer

TClap |
0

Don’t Let Go

Leave a comment

WARMUP: mosey with some merkins and squats
THE THANG: Two rounds of six exercises working 30 seconds 10 seconds off. Merkins with bags on back, merkins, chest press, squats with bag, air squats and deadlifts.
Four rounds with moseying in between and no setting the bag down of 10 deadlift, ten hang clean, ten front squat, and ten press.
Two rounds of plank ladder with clean and overhead carry with flutters in between.
MARY: no.
ANNOUNCEMENTS: newsletter.
COT: praises to the group and shieldlocks

TClap |
0

Turd Burglar

Leave a comment

WARMUP: Windmill, IW, HW, MNC
THE THANG:
4 quarter-mile laps around the parking lot for a total of 1 mile. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4 for a total of 40 of each throughout the mile.

Partner Dora
Timer: One pax runs ~ 300 yards while the other pax does reps of an exercise.

50 – Step Up Burpees
100 – Squats
100 – Merkins
100 – SSH
100 – Plank Jacks
100 – LBCs
100 – Derkins
MARY: Flutter Kicks , Freddie Mercury,
ANNOUNCEMENTS: Batman said read your Newsletter
COT: Closed us out in prayer.

TClap |
0

Tap The Taint

Leave a comment

WARMUP:

SSH until the stragglers joined us = 30 in cadence.
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

THE THANG:

KB Swings x 30
Snatch x 30 (15 each side)
Side bends x 15 each side (cadence count)
Lap around parking lot
Repeat x3

Heel elevated squats x30
Reverse lunges x30 (SC)
Good Morning x15
Lap around parking lot
Repeat x3

MARY:
N/A

ANNOUNCEMENTS:
Newsletter

COT:
Family, patience, marriages, day to day struggles, and addictions

TClap |
0