Tag: Sweet Baby Ray

WEP Stations

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WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches
THE THANG:
Playground Station
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the playground
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Mosey to Sidney Johnson Station
Paula Abduls using trees to the left of the path to Looms
5 Overhead claps + 5 Big Boys

Mosey to Calhoun Street Park Station
Bearway to Heaven

  • Parking lot lines
  • Bear crawl 1 space + 7 burpees
  • Bear crawl 2 spaces + 6 burpees
  • Bear crawl 3 spaces + 5 burpees
  • Bear crawl 4 spaces + 4 burpees
  • Bear crawl 5 spaces + 3 burpees
  • Bear crawl 6 spaces + 2 burpees
  • Bear crawl 7 spaces + 1 burpee

Mosey to WEP Parking Lot Station
Triple Nickels
PAX selects exercise for the group, then 5 reps at bottom of hill, 5 at the top of the hill, 5 more at the bottom
Phrasing is important: I asked everyone to choose their favorite exercise, forgetting Wheaties was in attendance
Dojo – Derkins (when I asked Dojo to start us off I think Cyclops yelled out 'DON'T BE DUMB')
Wheaties – Burpees
Bowzer – Big Boys
Only Fans – SSH
Dark Helmet – Nothings
JWOW – CCD (I think)

MARY: throughout

ANNOUNCEMENTS:
Upcoming volunteer events – CRI, Stuff the Bus
Read your newsletter
BBBB in November
Cannoli Run 2027 next May

COT:
Patience for parenting, family relationships
Seek out wisdom

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Bat-flippin’ Pharaoh

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WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG

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Carrying the burdens

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WARMUP: Disclaimer announced and off to Grace Presbyterian lot

Plank until all pax arrived and moved into exercises
Windmills x 10 I/C
Cherry pickers x 10 I/C
Imperial walkers x 10 I/C
Hillbilly Walkers x 10 I/C
Merkins x 11 I/C
Honeymooners and Down Dogs
Shoulder Taps x 10 I/C
Down Dog, hands to feet
Rise and recover

THE THANG:

At the picnic tables, the following:
20 squats – ass to bench
20 incline merkins

15 squats – ass to bench
15 incline merkins

10 step ups each leg
10 incline merkins

Stand on the bench – reflect on whose shoulders we stand. Who loved us enough to get us out here and/or help you get to where you are in life? Go and thank them out loud.

YHC realized it had been exactly one year since my last Q at this site. A recycled weinke made a partial appearance, ladder style

Perform the first exercise in the sequence, the run to the church turnaround and back, add an exercise each time until completing 6 rounds, drop the exercise with the fewest reps each round thereafter.

5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges – 10 each leg
25 squats
30 seal jacks

At 0555 PAX stopped where they were and proceeded back toward COT

The question pondered was to come up with one thing you’re carrying that, if shared, would make it feel lighter.

MARY: Time for dying cockroaches I/C

ANNOUNCEMENTS: Always – read your newsletter too.

COT: The challenges were shared and shoulders hopefully a bit lighter as a result.

NMM: The F3 community is one that has blessed YHC and many others. We walk along side one another so that we each know life is most meaningful when shared with others, the good, the bad and everything in between. YHC learned a few things today in COT and am grateful to those who posted and shared what they did.

May the sharing of our challenges help us realize we aren’t alone and that we can navigate life best with others rather than in isolation.

Thanks for the call, Sweet Baby Ray.

Gratefully,
Cyclops

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250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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1775

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins

Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:

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Compete with yourself DORA

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WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.

3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees

After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.

ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.

COT: payers for people dealing with loss, sickness, and surgeries.

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Forged…for Sprinting

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WARMUP: We charted a lap around the parking lot and completed a few warmup exercises.
THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not stop short. Don't run 45 yards to a target 50 yards away. 5yds doesn't seem like much but what happens when you get used to not completing the job?

Stop 1: The circle on the other side of the apartment complex.
Jump Squats, Low Slooooow Squats, Lunge walk around the circle.
Stop 2: Fire Station
Mountain Climbers, Shoulder Taps, Slow Peter Parkers
Run back to the circle.

Sprint to the top of the hill (160)

Run to Grace Presbyterian Church
5 Burpees, Unweighted Simbas(?), Slow Dying Cockroaches, 3 Burpees

Run to O'Reilly Auto Parts
Hand Release Merkins, Bear Crawl in cadence, Curb dips, Crawl bear back, Slow Carolina Dry Dock

Run to Dollar Store
Sprint the straightaway, Mountain Climbers
Spring back, American Hammers
Sprint out again, Jump Squats

MARY: See above
ANNOUNCEMENTS: Bethel Service, 4th of July Convergence
COT: No doubt.

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Cindyrella

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WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke.

THE THANG:
3 rounds 12 reps with a cinder block
Curls
OH press
Twisting deadlift – stand to the side of your block. Bend over, pick it up, stand up straight, then put it on the other side. Then go back, that’s one rep.
Lunge with lead foot on block

Run a loop while other pax used paver stones for shoulder flys. Flip flop and repeat

3 rounds 12 reps
Chest press – 2 count up, back down on 4
Bent over row, single arm
Leg raises over Cindy
Squat till but touches block

Half pax farmer carry while others did more flys with pavers

1 round of 12 because we ran out of time
Tricep extension
Lat raises – slow control on the way down
Flutter with block held up
Sumo squat with block

Finished with 12 more OH press

MARY:
ANNOUNCEMENTS:
4th of July convergence
Bethel Men’s shelter
COT:
What is said in the circle stays there.

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Day Of The Rangers Goruck Hero WOD

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WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right

THE THANG:
Day of The Rangers Goruck Hero WOD

Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)

Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)

Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”

Day Of The Rangers Goruck Hero WOD

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Games in the rains

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WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers

THE THANG:
We went to 4 stations with cards of workouts…cards moved forward back and back to start.

Between stations we did bear crawls and merkins

MARY: none

ANNOUNCEMENTS: newsletter items

COT: circle of trust

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