Tag: Tesh

The other gear WOD

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WARMUP:
– SSH, IW, WM
– mosey to AO
THE THANG:
– modified 4 corners with bear crawls as mode of transportation between the stations. 2 PAX per corner, rotate after timer
– Station 1: tire flip and cindy OH press
– Station 2: squeeky wheel + KB side dips
– Station 3: 2x cindy: man-makers
– Station 4: 2x sand bag…carry sandbags a full loop around the 4 corners. once PAX return to station 4 this is the trigger to rotate. Got about 2.5 rotations in. Mosey back to COT.
MARY:
– Sally with V-ups and flutters
– Thunderstruck with burpees and SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.

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Surprise!!! CakeBoss likes Burpees too🎂

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WARMUP:
Mosey to sidewalk by Little Caesars
11s: Burpees at bottom, Dips at top wall
THE THANG:
3 stations on .70 loop
At each station perform 3 exercises then move to next round
Round 1: x3
5 burpees
10 Merkins
15 squats
Round 2: x3
5 Bombjacks
10 wide Arm Merkins
15 monkey humpers
Round 3: x3
5 Flying Squirrels
10 Diamond Merkins
15 one Leg squat

MARY: backdraft led quick exercise
ANNOUNCEMENTS:

Airborne Christmas Friday 12/16
Christmas Eve convergence
Read Newsletter
COT:

F3 and brotherhood is gift not to be take for granted
The busyness of Christmas we lose the reason of the season and that is that Sky Q sent Jesus on a rescue mission to save us from ourselves and own demise. Be grateful for his mission and love for us

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A Tribute to

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WARMUP: A quick run up the hill to pay tribute…to the hill.  Then we paid tribute to Cha-Ching with an inspired OYO 11 burpees followed by 33 SSH.  Ran down the hill and to the big parking lot for another inspired 11 and 33.  Then ran to the band parking lot for another 11 and 33.  The meaning behind 11 and 33, don’t remember but Cha-Ching may!
THE THANG: Ran over to the front of the school by the benches and broke out the “alternative” music in tribute to Slash who’s recovering from knee surgery.  (Alternative music wasn’t very alternative so fail on YHC part).  We did the exercises below and then ran a lap around the parking lot after each set.
– 10 burpees, ~30 seconds Al Gore
– 15 diamonds, 30 monkey humpers
– 20 hand release, 50 calf raises
– 25 wide arm, 50 flutters
– 30 reg merkins, 40 step ups
– 35 rangers, 25 incline merkins
– 40 CDD, 30 hammers

Ran back to COT.
MARY: got through 3 min worth
ANNOUNCEMENTS: Xmas party, shanking with Stang
COT: CSPAN around the horn!

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2022 Week 47

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Suicides (3 rounds):
3 snatches (per arm) at base line, 1 burpee at each turn (3)
2 snatches at base line, 2 burpees at each turn
1 snatch at base line, 3 burpees at each turn

With other random exercises mixed throughout…

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2022 Week 48 – Colosseum

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Warmup with mandatory Cherry Pickers

Dora w/ 100 dips, 200 step ups, 300 LBCs

Leg Superset (3 rounds each set):
Pogo stick left, pogo stick right, SSH
Typewriter squat, sumo squat, chastity squat
Air humper left leg up, reverse, Manly Mountain Climbers

Mary

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Monday morning Bells

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WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.

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Tabata

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WARMUP: Imperial Walker, Hillbilly Walker, Cherry Picker, and Windmill

THE THANG:
4 rounds of each
40 sec. Cross Country skiers . 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Shoulder taps 10 sec. Rest
40 sec. 8 count mercans 10 sec. Rest
2 min Mosey
40 sec. Hello Dollys 10 sec. Rest
40 sec. Mt Climbers 10 sec. Rest
2 min Bear crawls
40 sec. Rowers 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Crab walk

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Lack of Creativity, Excess of Difficulty

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One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.

Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies

Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.

After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.

Strong work by all. The Brayden hill is unforgiving.

Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.

Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.

NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?

Thanks for the tap today, Badlands.

Punch List out.

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Spooky pumpkin of pain and suffering

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WARMUP:
The usual

THE THANG:
Spooky pumpkin of pain. To the tunes of Halloween
DORA style – man in the middle does 10 manmakers as the timer
1. Squats
2. Deadlifts
3. Lawnmower pulls
4. Chest press
5. Overhead press
6. Clave raises
7. LBC
8. Flutters
9. Swings
10. Snatch
11. Clean
12. Push-ups with bell
13. Pull overs
14. Reverse Lunges

Last round, we switched it up for 20 american style KB swings (that’s the ones where it goes over your head). Finished right at 6

MARY: no time
ANNOUNCEMENTS: newsletter
COT:

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Rainy morning Pantheon

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WARMUP: SSH (IC), honeymooners
THE THANG: moseyed over to the entrance of the school where it was dry and pulled out a deck of cards. I had a much different workout planned, but was thinking being in the rain was not the best idea for YHC, so this was plan B.
Breakdown was:
Diamonds = merkins
Spades= squats
Clubs = mountain climbers
Hearts = BBSUs
Aces were 14 count, that made everyone happy and the 2 jokers = 10 burpees
Finished early so we started some 11s with diamond merkins and lunges, but only got about 1/2 way through. Original MOT was bear crawl and crab walk, but was quickly revised to run and nur
ANNOUNCEMENTS: read newsletter

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