Tag: Sprocket

Pleasing Others

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WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats

7’s
Burpees at the top & side straddle hop at the bottom

4 corners at the coutyard

Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk

MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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I thought this was a party. LET’S DANCE!

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Leg Day – Dancing in the streets.
Squat variety including Pistols and Cossacks. Leg powered modes of transportation. There was a low wall in there somewhere. And a plank set at the end with mountain climbers, Peter Parker’s and Parker peters.

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Ring of Fire – Q 3.6

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– Dynamic warm up, 15 min of movement exercises and motion
– Merkinfest Dora, 15 min
– Up on the bar Dora, 15 min
Close with Q 3.6 Persuasion discussion

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3 Routes Hills and more Hills

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Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.

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Perseverance requires unwavering determination, resilience in the face of challenges, and a refusal to succumb to setbacks.

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Pulled up discussed what are we struggling with and what holding us back.

WARMUP:
Imperial walkers
Windmills
Standing toy soldiers
The church clap

THE THANG
Mosey over to the pull up bars and grab Cinderblocks

The task: complete the exercise then complete run to the bottom of the hill preform 10 plank tucks for the first 2 exercises the the next two sets Peter Parker’s, shoulder taps. Last but not least 50 monkey humpers after the pull ups

10 Cindy Blocker’s
20 Each Leg Fire Hydrants
25 Burpees
30 Cinderblock Curls – return the Cinderblocks
40 Pull ups

Next mosey to the parking lot on the way we discussed what is it is that is holding us back.
Push ups at every end cap median.
Start at 5 and increase by 5 for every Median. We made it to 30 the fatigue was real and so was getting attacked by fire ant.

Announcements, prayers and praises.

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Nine Eagles WOD

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WARMUP: SSH, windmills, 7’s with 100 yd run and burpees and both ends
THE THANG:
“NINE EAGLES”
6 rounds:
• 11 Ruck Push Ups
• 11 Ruck Lunges (total)
• 11 Ruck Overhead Press
• 11 Ruck Overhead Squat
• 11 Ruck Swings
• 11 Flutter Kicks (4 count )
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Ruck Plank Pull Throughs (total)
• 101 meter Sandbag Shoulder Carry
• 101 meter Sandbag Farmer Carry

Ruck: Men 30lb
Sandbag: Men 60lb

MARY: Box cutters, LBCs
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Back to school

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WARMUP: Up and down
Squats, calf raises, curls, triceps extensions, taint punchers, short run, repeat.
Prayers out to all kids and teachers as we kick off a new year!

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Victory at the Armory

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It technically wasn’t that hot this morning, at least according to the thermometer reading, but it sure felt uncomfortable. The air was so thick that it made the KB’s feel heavier. At 5:15am and with no FNG’s present, the welcome was said, the disclaimer was made, and the work began.

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Moroccan Night Clubs
– 10x Hillbilly Walkers
– Short Mosey around Parking Lot
– Farmer carry to parking spaces in front of fire pits

THE THANG:
– We split into two groups – even & odd.
– EVENS would do a KB exercise at the starting point, while the ODDS ran a 2-stop suicide with a KB-less exercise at each stop.
– KB exercise was done until the running PAX got back. 12 was the rep count every time for the KB-less exercise.
– Exercises would change each round & called by the PAX in rotating fashion.
– Started with KB Snatches & Burpees. Other exercises included (order/grouping may not be accurate): Flutters w/press & Merkins, Curls & LSS’s, Tri-Extensions & Plank-Jacks, Halos & Bomb-Jacks, Upright Rows & LBCs, and Lawnmower Lifts & Box Cutters.

MARY: None at COT, as we got back w/6 seconds to spare, but Mary was included in The Thang, so there shouldn’t be any FOMO.

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for Maui. Prayers for Click Bait’s travels to & from Maui and his efforts while there. Prayers for all in need and for everyone & everything that remained unspoken this morning.

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