Tag: Sprocket

Black Diamond is uncovered at The Stockade

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Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Partner Shredder

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WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises

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Flexing

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We spent most of our time on challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
   @Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
   @Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
   @SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
   @photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
   @Sprocket is considering building a company based around puzzles of Mark Rothko paintings
   @Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Flexing

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We spent most of our time challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
@Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
@Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
@SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
@photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
@Sprocket is considering building a company based around puzzles of Mark Rothko paintings
@Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Running for ourselves and Exercises for Heros

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WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.

Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013

– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees

WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.

MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX

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Lazy Dora isn’t so lazy

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Yog down to end of school for some warmups. Typical items: SSHs, windmills, imperial walkers, etc.

Yog to back of middle school and partner up for a Lazy Dora.
>P1 does 10 merkins while P2 holds plank, flapjack and repeat until total 100 merkins.
>P1 does 20 LBCs while P2 does 6″ leg hold (10 degree protractor), flapjack and repeat until total 200 LBCs.
>P1 does 25 squats while P2 hold Al Gore, flapjack and repeat until total 300 squats.

Yog over to middle lot for a round of 11s. 10-1, 9-2, etc. running between 2 basketball goals. Bombjacks on one end and dry docks on the other end.

Circle up. All PAX doing lunges while 1 PAX does 3 burpees. Each PAX takes turn doing the burpees around the circle. Next PAX are doing shoulder taps while 1 PAX does 5 HR merkins. Round the circle. Last circle is 5 big boys while PAX alternates between 10 degree leg hold and 90 degree leg hold.

Times up, over to COT to wrap up. Great work by everyone on humid morning. Thanks for the opportunity Bitcoin!

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Endless Weinke

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WARMUP:
Run up the hill 10 burpees, run to the bottom of the hill 9 burpees, run to the top of the hill 8 burpees, run to the bottom of the hill 7 burpees, run to the top of the hill 6 burpees, run to the bottom of the hill 5 burpees and stop
THE THANG:
Rd1. With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on. LSS were done until all 6 PAX did 10 sandbag tosses each
Rd 2 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Halos. Halos were done until all 6 PAX did 10 Bobby Hurley tosses each
Rd 3 With ruck on, one PAX did 10 Pull Ups while everyone did Ruck Merkins. Merkins were done until all 6 PAX did 10 Pull Ups each
We then ran to the top of the hill and back to the workout site
Rd 4 With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did Lunges with ruck on. Lunges were done until all 6 PAX did 10 sandbag tosses each
Rd 5 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Swings. Ruck Swings were done until all 6 PAX did 10 Bobby Hurley tosses each

MARY: Stretched for 1 minute
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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WEP Ruck

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WARMUP: None
THE THANG: Rucked from Kingsley to WEP, looped around the track at WEP and back to Kingsley. 3.3 miles
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Elite 8

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WARMUP: mosey to Grace presby with various exercises including burpees sprinkled in to honor the site q
THE THANG: 7 rounds of 7 and 23’s – burpees and LBC’s or squats depending on proximity to the dumpster. After comments and chatter about oderiferous emanations we moseyed to the office park for 5 rounds of 10-10-10-5: squats, flutters, hand release merkins and burpees.

Mosey at 0557 to COT for a 0600 arrival

MARY: no time
ANNOUNCEMENTS: YHTBT
COT:5th core principle

Thanks for the callout, Slapshot. Always an honor to lead.

Gratefully,
Cyclops

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