Tag: Suplex

Garbage Water Intervals

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WARMUP: SSH, 5 “Alien Landing Rain Dances” [see description in comments of video post in 1-F channel], MNCs, 4 ALRDs, Imp Walkers, 3 ALRDs, Cherry Pickers, 2 ALRDs, Windmills, 1 ALRD
THE THANG: 10 rounds on a timer: 3 min. walk / 1 min. exercises
Exercises: Rounds 1-5 (ruck ON): 5 CDDs, 15 Merkins, stretch until bell (done while going up + down staircase)
Rounds 6-10: (Ruck off) 5 Man-makers, Bicep curls till bell
– drop rucks near flag, Sprint ~ 100 yards to light post, mosey back, repeat
MARY: LBC’s, Knee Tucks, Oma Plata Thrusters, Flutter Presses, Xs & O’s, Some other “pax-choice”
= Ruck used
ANNOUNCEMENTS: Sweaty Barry, Dads & 2.0s, Read Newsletter
COT: Strength in Recovery/therapy, Fortitude for bootcamp, financial responsibility awareness, others left unsaid

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Check Ya Neck

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WARMUP: (all IC) – SSH, 5 x Lt. Dan (10 count), Moroccan NC, 4 Lt. Dan, Imp.Walkers, 3 Lt. Dan, Neck Stretches, 2 Lt. Dan, Planck-Jack w/ Merkin (4 count), 1 Lt. Dan

OYO – 20 BB situps

THE THANG: ON THE GRASS (4 cones – ~20-yards distance): Fireman’s Drags down… return with Wheelbarrow walk/hop… switch (3 reps each partner)
Flutter presses w/ KB till 6 is up
“Double-Backed Beasts” (AKA Wrestler Sit-ups) 30 Dora
Partner Bent-over Rows 30 Dora … Recover

Rack KB & walk to PARKING LOT STATION.. Reps were cut to accommodate Time
30 KB Swings, 10 Bicep curls, 4 Weighted Knee-tucks, 8 KB Halos each Side
Indian Run Around Lot

MARY: Dirty Dogs (21 count) and Oma-Plata Hip Thrusters (5 each side)

ANNOUNCEMENTS: Sweaty Barry this Thursday, Dad’s & 2.0’s next Saturday, Yaeger + Tortoise & Hare later in summer.

COT: Prayers for Sprocket’s impending Grandson, Time Machines’ travel to Auburn, Praises for those participating in Outreach efforts

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Ruck & Sandbag Fun

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All veterans so simple disclaimer, light warmup then we performed the following with rucks and sandbags:
10 Merkins, alternating one hand on sandbag
Bear crawl dragging sandbag to other side of field
10 Merkins w/sandbag pull thrus (aka Ashley Cummins)
Sandbag front toss to other side of field
10 Sandbag over the shoulders
OH carry sandbag to other side of field
10 Lunges w/sandbag rotates (start one side of lunged leg and rotate to other side)
Farmer carry ruck and sandbag over and back
Rack the sandbag on top of ruck (normal carry) and take long lap
15 Sandbag curls
Lunge across field with ruck and sandbag on back
15 Sandbag overhead presses
Front rack the sandbag across the field
10 Sandbag cling and presses
Sandbag front toss across field
15 Bent over sandbag rows
Suitcase carry ruck and carry sandbag like baby over and back
Rack the sandbag and take another long lap
5 quick man-makers then back to COT for a few mins of mary.
One or two of those movements should not be repeated but great way to start the day!

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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Beautiful Bushwood

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WARMUP: Yes SSH, Nightclubs, Imperial Walkers, Merks, Squats, Stretching, Mosey, and Seal Jax.
THE THANG: Starting with Crazy 8s that offered up 3 exercises per lap. Merks, Squats, Bigboys. Mosey to hill for some Bear Crawl w Merkin stops at each light pole.
Reps were 2x 4x 6x 8x 10x
Followed up by a round of 7s ( BombJax and Bigboys)
Heading back to some Mary.
MARY: yes 4 minutes
ANNOUNCEMENTS: Con- verg-ence on the 4th
COT: FNG and prayer for healing and safe travels

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3 Lessons of Marcus Aurelius

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WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops – with a declining number of burpees (not approved by Trucker) in between exercises. From there – Mosey to Unity Presbyterian

THE THANG: lesson 1 – The happiness of your life correlated to the quality of your thoughts.
10 burpees followed by 7’s – Diamond merkins at the top of the driveway and squats at the bottom. Plank for the 6 or go get them.

Mosey to First Baptist for lesson 2

Lesson 2 – If you’re distressed by anything external, it is not due to the thing itself, but your estimate of it. And this you possess: the power to revoke it at any moment.

More 7’s – diamond Merkins at one end, run to the opposite end of the lot for squats and repeat until the sequence is complete.

Mosey to downtown Fort Mill on Main Street to find benches – 10 Bulgarian split squats each leg (for a notably absent Band Camp) and provide lesson 3

Lesson 3 – The best revenge is to be unlike the one who performed the injury.

Mosey to COT for a few AB exercises – but just a few – then 0600 was upon us.

MARY: See above
ANNOUNCEMENTS: Summer of CSAUPS
COT: 5th core principle

Thanks to Soup To Nuts for the call. Always grateful to post in the gloom with group of HIMs.

Honored,
Cyclops :eye:

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B.O.T wants a HIVE Hat

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WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches
THE THANG:
21-15-9 WOD
21 left arm clean snatches
21 jump over burpees
21 right arm clean snatches
21jump over burpees
15 left arm clean snatches
15 jump over burpees
15 right arm clean snatches
15 jump over burpees
9 left arm clean snatches
9 jump over burpees
9 right arm clean snatches
9 jump over burpees

Ran to the end of the parking lot with bells did some squats and lunges. Ran back to COT
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Honky Tonk Women Dora

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Warmups
Side Straddle Hop
Imperial Walker
Hillbilly Walker
Mountain Climbers
Plank
Broga

The Thang:

Bear crawl up hill and nerf back

DORA
runners do parking lot loop

Teams will do

50 Carolina Dry Docks
100 Squats
150 Merkins
200 Flutters
150 Dips
100 Durkins
50 Burpees

ANNOUNCEMENTS:
7/4 Convergence
Thursday happy hour

COT:
Prayers for family and health

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50

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WARMUP: mosey to the football stadium – exercises with burpees in between.

THE THANG: on the hill – 50’s
50 merkins buy in
Run to 3rd light – 10 squats
Return to bottom – 40 merkins
Run to 3rd light – 20 squats
Return to bottom – 30 merkins
Run to 3rd light – 30 squats
Return to bottom – 20 merkins
Run to 3rd light – 40 squats
Return to bottom – 10 merkins

Run to top of hill – mosey to Citi lot off campus

6’s and 13’s – 6 rounds of 6 burpees and 14 squats. Modified burpees to Diamond merkins after 3 rounds.

Return to campus benches at the gym for Bulgarian split squats and five burpees and continue to COT.

MARY: not enough time
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks for the call, Warning Track.

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