Tag: Time Machine

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WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence
THE THANG: 8s:
Station one – merkins, shoulder taps
Lap around parking area to station two
Station two – big boys and American hammers
Bear crawl to station one
Continue to completion

Next was a round of 8x8s
Same idea except the rep counts were multiples of 8
Station one – monkey humpers
Lap around the parking area to station two
Station two – side straddle hops
Lieutenant dans to station one
Continue to completion
MARY: a couple rounds including a loathsome set of makhtar n’diayes
ANNOUNCEMENTS:
COT: was held

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Simple, but not easy

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A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did:
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Alternating Shoulder Taps (IC)
– Mosey to Track

Capoot Hero WOD
Officer James Lowell Capoot, of the Vallejo Police Department, died November 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, CA, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor, and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

– 100 Merkins
– Run 2 laps
– 75 Merkins
– Run 3 laps
– 50 Merkins
– Run 4 laps
– 25 Merkins
– Run 5 laps

Ab Lab
– 10 LBCs (IC)
– 20 Flutters (IC)
– 10 American Hammers (IC)
– 10 Hello Dollys (IC)
– 10 Boxcutters (IC)
– 10 SSHs (IC)

NMM
Today’s workout was proof that it can be simple and still difficult. No PowerPoints needed. No extra explanation. Just Merkins and running. Do enough, and you feel it.

How many times in life do we make things more difficult than they need to be? We worry about things that never materialize. We make excuses to not do something because it might be uncomfortable. We worry ourselves with ornate scenarios we create in our minds that have little to no basis in reality. Sometimes we need to just do the thing. Face it. Do it. Win it. Move on.

-IJ

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cold start

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– WARMUP: Mosey 1/4 mile around the track
– Dynamic stretches:
– Arm circles (10 forward, 10 backward)
– High knees (20 seconds)
– Butt kicks (20 seconds)

THE THANG: Circuit 1 (2 rounds):
– Run 1/4 mile (moderate pace)
– merkins (20 reps)
– Air Squats (25 reps)
– flutters (30 reps)
Circuit 2 (2 rounds):
– Run 1/4 mile (fast pace)
– alternating jump squats
– shoulder taps
– big boy situps
Circuit 3 (2 rounds):
– Run 1/4 mile (moderate-to-fast pace)
– Mountain Climbers
– Jump Squats
– LBCs

ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle

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Ladder of pain

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SSH
Windmill
Cherry Pickers
Merkins
Honeymooner
Downward Dog

Mosey to hill in front of school that heads to COT

Lap up hill in between each set
Compounded – you do the ones before the number (did a box office audible)

Example 10 CDDs and 20 Merkins

10 CDD
20 Merkins
30 Seal Jacks
40 Low Slow Squat
50 American Hammers
60 Mountain Climbers
70 LBCs
80 Calf Raises
90 Overhead Claps
100 Lunges (single count)

ANNOUNCEMENTS:
Pizza Thursday
Garbage pickup
Thanksgiving convergence
Christmas Party
Clave Boss

COT:
Prayers for health and family

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Iron Mike made me late

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WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses.

Thanks to JCruise for stepping in to get things started!

Disclaimer was given and we did a few warmup exercises before we got going: windmills, low slow squat, merkins, and cherry pickers.
THE THANG: Pearls on a string with a tour of campus. Started with 10 and then added 20 to the 10, and so on at each stop.
1. 10 bomb jacks
2. 20 Diamond merkins
3. 30 hammers (single count)
4. 40 squats
5. 50 flutters (double count)
6. 60 calf raises (3 different ways)

The tour took us to one entrance, then down a trail path, couple light poles, and all over. It was great and fun conversation.
MARY: quick round the horn call out of exercises
ANNOUNCEMENTS: got it
COT: CSPAN style!

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What do we need hands for

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WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.

Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.

Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.

Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)

1. Lunges
2. American hammers (double count)
3. Calf raises

1. CDD
2. Plank jacks
3. Seal jacks

1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps

Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always

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