Tag: Sprocket

Tailgate Workout

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WARMUP: Without ruck, jogged a lap around the parking lot
THE THANG:
Round 1
With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 2
With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 3
5 Pullupa while everyone did LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

Round 4
5 Reps of each exercise: LSS with ruck on, High Pulls, OHP, Merkins, Lunges, Swings, Plank Jacks, Ruck Overhead Hold, Deadlifts, Bent over Rows RH , Bent over Rows LH, Ruck Skull Crusher, Mnt Climbers, Plank Hold and run a lap around the parking lot.

MARY: 3 minutes of stretching
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Awkward Movements

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WARMUP:
Tempo Merkins, A little bit of Broga, calf raises

THE THANG:
Wanting to focus on improving mobility and core stability, I designed a weinke to challenge that.
– KB pendulum swings x 5 (in each direction)
– Deadlift to Squat motion x10
– Cross Chop x 10 (5 each side)
– KB Windmill x 10 (5 each side)
– One legged overhead press x10 each leg
– Plank Pull Throughs x 10 (5 each arm)
– Inchworm to frog jump across 2 parking spaces
– duck walk back
Repeat till time is up.
We got about 4-5 rounds in.

The deadlift to squat motion is where you bend over as if you’re doing a deadlift, keeping your back straight. Drop into the bottom of the squat position. Using your legs, drive straight up and NOT back into the bent over position.

MARY:
ANNOUNCEMENTS: Stuff the bus, HIM Camp, 9/11 5K, convergence on 8/4, F3 Dads Camp.
COT:

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The 3 costs of leadership

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WARMUP: Mosey to springs building lot for various exercises with 2 burpees in between each. Mosey to the pike energy lot for act 1

THE THANG: Cost #1 – You will have to make hard decisions that negatively affect people you care about.
Partner up for Dora
100 – Boxcutters
200 – Squats
300’- Flutters

Mosey to Act 2 at Subway
Cost #2 – You will be disliked despite your attempts to do the best for the most
Dora – Same partner, new count
50 – Burpees
100 – Merkins
150 – Squats

Mosey to bank lot for a plank and act 3:
Cost #3 – You will be misunderstood and will not always have the opportunity to defend yourself.
Mosey to the WEP running path – with 12 minutes to go YHC called 5 burpees, 10 squats and 15 SSH’s at each swing. It was a bit aggressive. Modified to 5 hand release merkins from the 4th swing on.

JWOW found his landholdings at WEP to be in good working order, so we proceeded and
all finished in time for COT at 0730.

YHC is also pleased to report that the perceived minimum burpee requirement of Slapahot’s was also reached – all of them.

MARY: No time – had work to finish
ANNOUNCEMENTS: Go pick up trash afterward. So many PAX did.
COT: 5th core principle

Thanks to Grinder for the call. Always a privilege to lead where it all started.

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Monday Morning Constitutional

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Scheduled Q is rumored to be on IR, so YHC grabbed the stick. Welcome, no FNG’s, disclaimer was made. PAX were not content with the mediocre disclaimer, so it was redone & core principles were also reviewed. No more grumblings were heard, so we began!

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Hillbilly Walkers
– 10x Large Arm Circles (5/Fwd & 5/Rev)
– Farmer carry KBs to fire pit area

THE THANG:
– Find a partner – we had 8 PAX, so 4 groups. First group called an exercise. Partner #1 did reps while Partner #2 ran a lap around the parking lot following the curb around where we were gathered. Reps continued until the 6 was in, then switched. After 2nd partners completed their lap, next group called the next exercise.
– Completed 3 rounds. Audible was called between round 1 & 2 to shorten the loop. Due to time, the lap was shortened even more between rounds 2 & 3. Exercises included Man Makers, Swings, Curls, 2-for-1 combos (such as clean & press), OH Presses, Sgl Leg Deadlifts, 6″ Leg-Raised Holds w/Presses, American Hammers, and more.
– Back to COT for Mary.

MARY: Various – Rotating PAX Choice
– LBCs
– Flutters w/press
– More American Hammers
– Big Boy Sit-Ups
– Merkins (debatable as MARY but done nonetheless)

ANNOUNCEMENTS: Bethel Men’s Shelter Dinner signup, Stuff the Bus coming up (volunteers needed & 2.0 friendly), HIM Camp spots still needing to be filled (weekend of 8/12),

COT: Praises to QT bathrooms & for Rebound making it back for COT… Prayers for all in need, both spoken & unspoken.

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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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