Tag: tackle box

Ask and ye shall receive

Leave a comment

After the disclaimer, we started with a quick mosey around the parking lot to get the legs moving.  We then circled up for some stretching and warm-ups which included: SSH (x20), windmill (x10), merkins (x20), Superman overhead claps (x10), hillbilly walker (x10), downward dog and honeymooner, mountain climber (x10), Moroccan night club (x20).

Next we got right to it and headed over to the pull up bars per the “requirement” of 2 of the 3 Murph exercises incorporated into the workout.  We went with chin ups and squats.  The exercises went something like this:

  • 10 chin ups followed by 30 squats, then 10 burpees (we had to get some pushups in!)
  • 10 chin ups followed by 30 squats, then 9 burpees….
  • Repeat counting down to 6 burpees, then we got a quick break so we could run down the hill and then back up where we did LBCs while we waited for the six

Then we continued our fun with the following:

  • 10 Australian chin ups (partner up where partner holds the “chin-upper’s” legs horizontal while person doing chin-up is more doing a row to the bar) – swap partners, then do 10 one legged squats each leg, followed up with 10 calve raises (total of 30 “leg” exercises), then 5 burpees
  • Repeat counting down to 3 burpees
  • Last 2 reps were OYO on the bar with either knee to chest or chin ups, 30 squats or 10 one legged squat with calve raises, then 2 burpees
  • Repeat for last rep with 1 burpee at the end

Last was around the world Mary for 2 min, then back to COT for the usual wrap up.  Appreciated the opportunity for the “Ad”varsity leadership and had a fun time getting creative with the new format!

Aye – Shady

TClap |
2

The Honey Badger with Schmalls and CSPAN

Leave a comment

Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

TClap |
0

Core Work at The Coop

Leave a comment

There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them.  We really had no clue why there was a District 4 bus there, though.

0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars

Partner Up

Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.

Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6

Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there.  Connecting with the kids, giving fist bumps, making them feel like they are where they belong.  The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.

Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact.  It was great!

We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.

A slower mosey back up to COT to close us out.  The bus driver was still there waiting on students.  He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers.  He wouldn’t join us.

Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.

Thank you, Wegmans.  I love any opportunity I get to Q.

TClap |
1

Shovelflag handoff @ The Coop

Leave a comment

Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

TClap |
1