Tag: Sprocket

Yinz going DahnTawn N’AT?

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When called to lead by a fellow yinzer…. You answer the call. The standard is the standard after all.

Disclaimer

Warmup:

8 Manmakers every minute on the minute for 5 minutes

Began the long mosey.

3 rounds of 18 Minutes.

For each 18 Minute round we would stop and do reps of an exercise. The number of reps was equal to the minute in the round. So after minute 1 we did 1 merkin after minute 2 we did 2 merkins etc..etc…
As the reps progressed it definitely got harder and the chatter got less.

Round 1: Merkins
Round 2: Squats
Round 3: Hammers ( In the interest of time and to ensure that we got back to COT on time we just walked most of this but did get hammers in at the very end)

All in we got over 170 Squats and Merkins in plus Manmakers and hammers.

Thanks to Sprocket for the call! Always happy to support a fellow Yinzer!

Take care and until next time……N’at.

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Detective Mike Doty WOD

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WARMUP:
– Mosey around the big loop in front of the school
– Windmill X10
– Imperial Walkers X10
– Cherry Pickers X10
– Merkins X10

THE THANG:
DOB 2/2/1978
– 2 OH Squats
– 2 Ruck Thrusters
– 19 Merkins
– 80 Single Count Flutters.

12 Years of Service and 37 Years of Life
– 12 Man Makers Run 100 yards
– 37 Ruck Swings Run 100 yards
– 12 SQUATS Run 100 yards
– 37 Bent Over Rows Run 100 yards
– 12 Merkins Run 100 yards
– 37 Ruck Curls Run 100 yards

RINSE AND REPEAT

Shield 809 (we did not get to do this, probably b/c I spent too much time during the warm-up)
– 80 Flutters with Ruck OH
9 LBC’s with Ruck OH

MARY:
– Round Robin picking exercises

ANNOUNCEMENTS:
– Pints and Padres tonight at the Print Shop

COT:
-Prayers for marriages
– Prayers for healthy families

Thank you Divac for the opportunity to lead!!

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An Easter Escaltor With Visting Gods Houses Along The Way

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WARMUP: Run to the top of the hill and perform these in cadence
Imperial walkers
Cherry pickers
Windmills

THE THANG: Run to Fort Mill Church of the Nazarene
2 Burpee Broad Jumps
5 Low Slow Merkins
10 Mike Tysons
15 CDD’s

Run to Fort Mill Church of God
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs

Run to St John’s United Methodist Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC

Run to Unity Presbyterian Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers

Run to St Paul’s Episcopal Church
2 Burpee Broad Jumps
5 Slow Merkins
10 Mike Tysons
15 CDD’s
20 squat position Morrocan night clubs
25 LBC
30 monkey humpers
35 Calf raises.

ANNOUNCEMENTS: Read your news letter, Waxhaw’s WTF CSAUP, Lake Wyllie’s upcoming Ruck CSAUP

COT: CSPAN Style prayer request.

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AKA with a ruck

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WARMUP: none
THE THANG: Maintain 16 min per mile pace. Stop after 1/2 mile to do upper body workout. Stop after another 1/2 mile for lower body. Rinse and repeat until 5 min left.
MARY: 5 min of Airborne’s hip exercises
ANNOUNCEMENTS: Read the newsletter
COT:

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Slow and Gritty

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WARMUP: SSH, Merkins, MNC, stretching
THE THANG: Ruck man-makers progressive count down using 13 parking spaces. 13 down to 1 (91 reps). Ruck squats progressive count down using 15 parking spaces. 15 to1 (120 reps)
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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Masters week &. 9 holes of golf

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WARMUP: Mosey to the millstone parking lot for various exercises with burpees sprinkled in
THE THANG:  9 holes of golf – counts always adding up to 18 – burpees at the tee box and squats at the green: 16-2, 14-4, etc. pax played par 5’s 4’s and 3’s – covered almost 3 miles on this alone. Afterwards, pax moseyed to veterans park for a pledge to honor all who serve our country.
MARY: no time – Stang thought it more important we stretch, so after 5 burpees upon getting back to WEP, we did.
ANNOUNCEMENTS:  took place
COT: 5th core principle

Thanks, Grinder, for the call out. Honored to lead where it all started. 👁

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Got A Little Sandy

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WARMUP: Escort the sand bags to the field and run a lap around the field. SSH, Wind Mill, Tappy Taps
THE THANG: Bear crawl the width (or depth depending on how you look at it) of the field while performing 3 Carolina Dry Docks every 10 paces. Crawl Bear back to the start while performing the same CDD movement.
Sand Bag toss the width of the field and overhead carry back.
15 Bent Over Rows, 15 Curls, 15 Merkins
10 Bent Over Rows, 10 Curls, 10 Merkins
4 corners on the right half of the field:
Corner 1: 15 Overhead Press
Corner 2: 15 Overhead Press
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 Carolina Dry Docks
SSH x 25
Merkins x 15
SSH x 25
Merkins x 15

Mixed in a few other things…
Abbreviated Capt Thor:
1 WWII sit up: 4 American Hammers
We completed up to 6:24
MARY: Worked throughout.
ANNOUNCEMENTS: Newsletter & Spectre needs help moving 4/15.
COT: 5th Core Principle

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Heart attack hill with 40-55# rucks

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We ventured out to conquer the infamous Heart attach hill in Tega Cay, added extra weight to our rucks and off we went. Camaraderie pace and great mumble chatter.
MARY: Moroccan night clubs and windmills to loosen up the muscles after the hike.
ANNOUNCEMENTS: AMRAP for autism and Manion are coming up.
COT: stays in COT

Tinsel out…

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