Tag: Suplex

IPC Week 3 – Chris Kyle WOD

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WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle
THE THANG: 40 min AMRAP – 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then EVERY 5 MINS, run 25 yards, complete 5 burpees, go back 25 yards to your Cindy and pick up wherever you left off on your last Cindy exercise [8 rounds of 5 min AMRAP]
MARY: return your Cindy
ANNOUNCEMENTS: Read your Newsletter.
COT: Convergence this coming Monday at NAFO.

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Rosie’s Ladder

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WARMUP: SSH, Windmill, Mountain Climbers, Moroccan Nightclubs, Mosey
THE THANG: Ladders, Progressing to each station and repeat previous
5 burpees, 20 merkins, 30 squats, 40 LBC
5 burpees, 20 CDD, 30 Squats, 40 American Hammers
90 seconds AmRAP
planks, Squat jumps, BBS, Merkins, Monkey Humpers
Bear Crawl, Lunge, Toy soldiers, High skip
MARY: Down Dog, Freddie Mercury
ANNOUNCEMENTS:
COT: Patience and safe travels.

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4 corner of unity

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WARMUP:
SSH
Windmill
Hill Billy Walker

THE THANG:
Run to 20, nur to 10 – 1 merkin
Run to 30, nur to 20 – 2 merkin
Until 100 yard
Then lunge walk to 10, 1 squat
lunge walk to 20, 2 squat
To 100 yard line

Then 4 corners
– 15 burpees
– 15 flutter kicks
– 15 big boys
– 15 Carolina dry docks
3 rounds

MARY:

Mary
– LBC
– American hammer
– 5 seal burpees

ANNOUNCEMENTS:
See newsletter

COT: talk on unity

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Fort violation

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Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator

THE THANG:
Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)

playground:
Dora:
• 100 knee-tuck Merkins on swing
• 150 squat jumps-leaning back against swing,
• 200 inverted rows on swing chains

• Other PAX takes a lap around 4 cones w/ these MOT’s:  burpee+Toy-Soldier, 2Burpees+Carioka-R, 2-Burpees+Carioaca-L, 1-Burpee+Sprint back

MARY: @ amphitheater: Spider.  Sequence is: Home-A-home-B-home-C – return = 1 round

Round
Home: R.1)Aussie Mt. Climbers x25, R.2) Crabby Tappies x20
A – CDD (Lt.Dan magic legs to get there)…. X5 round-1, x10 R.2
B- Hello Ladies (Bear crawl MOT) x5, x10
C- Shakira (inch-worm MOT) x5each side, x10

ANNOUNCEMENTS: Invergence
COT: prayers for peace, patience, healing, and grief

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Remember 9/11 – Honor The Sacrifice

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WARMUP: No.
THE THANG:
Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m.

Start at the parking lot “goal line”:
Pick up your sandbag, run 20yds, 24 Overhead Presses, run back
Pick up your sandbag, run 40yds, 24 Bent Over Rows, run back and drop your sand bag.
Pick up your sandbag, run 60yds, 24 Curls, run back and drop your sand bag.
Pick up your sandbag, run 80yds, 24 Chest Presses, run back and drop your sand bag.
Pick up your sandbag, run 100yds, 24 Squats, run back and drop your sand bag.

100yd sand bag toss and overhead carry back
50yd sand bag lift, twist, toss, rotate and repeat.

24 Flutter Kicks with press
24 Simbas but I had to call it at 12, eventually.

9 Man Makers

MARY: See above.
ANNOUNCEMENTS: I love you men.
COT: Yes.

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Fathers were Forged

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WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10
THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees at light.
Modes of transportation: Bear Crawl, Crab Walk, Power Skip, Lunge Walk, Karaoke
Then down the hill the same Burpee count:
Mode of transportation: Karaoke, Walk Lunge, Skip Power, Walk Crab and Crawl Bear.
Mosey to wall: 2 sets each of wall sits and BTW. Each man did a ten count.
MARY: Each called and exercise: American Hammer, LBC, Hello Ladies and X-O
ANNOUNCEMENTS:
Talked about Forged Fathers. How to step up when your child has special needs.

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Pain Points

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WARMUP: mosey around WEP with some stretch stations
THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles total of running in.
MARY: no time
ANNOUNCEMENTS: read newsletter
COT: prayers for aging parents

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4-corners with Cindy

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4 corners, same exercise per round, mode of transportation = lunge walk with cindy, take a lap around after each set
– 5x man-maker
– 10x OH press
– 15x flutter press
– 20x swings
MARY:
– some broga
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Introducing the Stork Press

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WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

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