Tag: Tesla81

Murph prep 2.0

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WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups.

THE THANG: Home base was at pull up bars where we did max reps drop down and then do two more. Run to first pain station and do 15 reps. Then back to home base for max pull ups plus two. Off to pain station two and then hit pain station one and then home base for more pull ups. Repeat this all the way out to final pain station.
MARY: no she wasn’t allowed today
ANNOUNCEMENTS: probably a couple. Don’t remember.
COT: there was a circle and things of an entrusted nature were disclosed and I can’t tell you about them without breaking this trust.

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AKA at STL

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THE THANG:

– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout

– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.

MARY: 2 minutes to run out the clock.

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Riding Dirty at Stockade

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YHC was humbled by the opportunity to Q at the Stockade. This week I have been revisiting old BBs from Rock Hill in anticipation of my Q there this weekend. I stumbled on to the 1 year anniversary Q by Dredd and OBT which included (4) Dirty McDeuce by OBT along with some vulnerability about his recent deceleration of his fitness. I felt inspired by his courage and the difficulty of the workout so I brought it to the Stockade.

WARMUP:

Run to the side of HT for some warmup

SSH x 30
Windmills x 10
IW x 10
Mtn climbers x 15
CDD x 15

To the wall for wall sits while pax do 2 burpees
Balls to the wall

Mosey to another parking lot
THE THANG:

Dirty McDeuce x 5
Run a lap after completion of each DM
All exercises in cadence x 12

Plank Jacks
Hello Dollies
Squats

Larry Craig aka WAM
LBC
Mtn Climbers
Extra credit Flutters

Staggered merkins
Heels to heaven
Lunges
EC

CDD
Freddy
Cadence count burpees
EC

Merkins
Big Boy
Monkey Humpers
EC

Mosey to COT

Seal Jacks
LBC
SSH
Box cutters
IW
8 count burpees

ANNOUNCEMENTS:

Read your newsletter

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Gear WO at The Stockade

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WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then we went to work.

THE THANG: Set-up 13 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 35lb Dumbbell – Snatches
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 45lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions
13. 45lb Plate – Bent Over Rows

MARY: No thank you

ANNOUNCEMENTS: FAST 5K

COT: STK

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The Sheldon Cooper

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WARMUP:
Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy
THE THANG:
The Sheldon Cooper
10 burpees
10 squats
10 merkins
10 big boys
Run 0.3 miles around the park and stop at lit swing and do:
9 burpees
9 squats
9 merkins
9 big boys
Run 0.3 miles back to start and do 8 of each. Repeat down to 1 each
MARY:
ANNOUNCEMENTS:
COT:

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Under the wire…damn you end of the month

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WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4 mile, maybe. SSH, windmills, cherry pickers, low slow squat, merkins, runners stretch. Warmup over.
THE THANG: Ran to the back of the HT where the smelly things live. 10 merkins, 20 squats, 30 crunches. Ran to the other end of the HT, another 10, 20, 30. Ran all the way through the apartment complex and to the bottom of the hill, 10, 20, 30 (I think).

Bottom of the hill we assembled for 7s. Burpees at the bottom, squats at the fire station. Pick up the 6 when done.

Ran back through the apt complex, another 10, 20, 30. Then to the back of the HT where we partnered up. Partners ran in opposite directions and when they meet up, 10 partner merkins, 20 partner squats (basically in cadence). Ran around HT again for the full loop. Rinse and repeat.
MARY: yep, sprinter sit-up, hammers, side plank gravediggers.
ANNOUNCEMENTS: Wine event, Yeager CSAUP
COT: kids, jobs, patience.

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The Pirate and The Twister were at Clydesdales

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WARMUP: yes, in fact it has warmed up, most accepted 40 as the temp, some argued feels like 36
THE THANG: loop through Kingsley, down 21, to the front of the hospital, across the street from launch, then back. most did not follow the suggested ‘loop’, but all made it back safe
MARY: never heard of her
ANNOUNCEMENTS: yes
COT: yes

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Kicking our asses in between the holidays

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WARMUP:
THE THANG:

3.5 miles ran

1st loop
15 burpees
From Brayden Clubhouse, run to 160
15 merkins
Run back to Clubhouse

2nd loop
15 leg lifts
Run to Emory and Helton
15 box cutters
Run back to Clubhouse

Repeat 2x

MARY:
ANNOUNCEMENTS:
COT: make vacation time intentional with 2.0s
Go see Mufasa – both good and bad leadership lessons were on display.

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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