Tag: Tinsel

Heavy metal, heavy things

Leave a comment

WARMUP:

Line up the bells heaviest to lightest

Mosey to grab cinderblocks

THE THANG:

Originally, the intention was to have a group working with 2 kettlebells and another group working with cinderblocks. Since there were 12 kettlebells and 6 PAX, we were all able to work together.

PAX were encouraged to grab 2 heavy bells and rucks or sandbags to get some serious strength training in.

EMOM

Team Iron:
Bigger muscle groups – with 2 bells
3 sets each. 10 reps
Squats
Deadlifts
Chest Presses
Rows
Swings (one bell)

Team Concrete:
Smaller muscle groups – with a cinder block
3 sets each. 20 reps
Curls
Tricep extensions
Shoulder presses
Clave raises
High pulls

We returned the cinderblocks and made it back to COT right at 0600

MARY:
none

COT:

TClap |
0

pick it up, put it down, drag it all around

Leave a comment

Warmup – SSH, Windmills, plank, merkins

Rucks on – grab sandbags/loose weights and take with for lap around campus- squats/merkins

Move to field – for spoke/wheel style workout using half field (50 yards between corners):

Corner 1 – swings
Corner 2 – OH press
Corner 3 – curls
Corner 4 – bent over rows

Center- man makers (always 5 reps)

Round 1 – suit case carry (5 reps each corner)
Round 2 – Bear Crawl ruck drag (10 reps each corner)
Round 3 – suitcase carry (15 reps each corner)

Another lap around campus with weights- merkins/squats

Announcements: lots of ruck opportunities coming this fall. 10 yr anniversary details to come

CoT: prayers/praises

TClap |
0

Flash WOD

Leave a comment

WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

TClap |
0

Who hates airlines? Apparently we all do…

Leave a comment

WARMUP: Didn’t do that…

THE THANG: Laps around Kingsley with some lifting at the turn each time (sets of 20 each)
1st lap: Curls, Overhead Press, Squat
2nd lap: High Pull, Swing, Squat
3rd lap: Curls, Overhead Press, Squat

Then we wandered in circles like a dog looking to lay down so we could get to 3.0 miles

MARY: Nope

ANNOUNCEMENTS: PotHole’s event is tonight. Everyone go if possible

TClap |
0

Merkin extravaganza

Leave a comment

WARMUP: mosey to the asphalt football field, Moroccan night clubs, cherry pickers, low slow squats, low slow merkins
THE THANG: start with 2 squats, 2 merkins, 2 big boy sit-ups at the end line,
mosey 10 yards, increase to 4 count of each,
mosey to 20 yard line, do 6 reps of each…
30 YL-8 reps,
40YL-10 reps,
50YL-12 reps, start decreasing by 2 reps…
40 YL-10 reps,
30 YL-8 reps,
20YL-6reps,
10YL-4 reps, end line -2 reps; take a lap…
rinse and repeat, with different exercises this time, side straddle hops, wide arm merkins, LBC’s… these two evolutions where meant to follow natural movements, stand up, down on your chest, roll back on your 6… it kept the flow going.
Take another lap.
One more evolution just like before but only with merkins… a few of us where done with upper body after this… 30 second body destroyer and mosey back to COT
MARY: flutters, box cutters, LBC’s, American hammers.
8 minutes of broga to stretch most of our abused muscles…

Humidity was 1000% I believe.. everyone gave their best effort

Tinsel out!!

TClap |
0

Rucking with push-ups

Leave a comment

Plans had to be changed slightly as there were only 3 of us there but I still made sure we get our moneys worth of the early wake up.
We left the sandbags and ladder in the car and rucked around the school for 2.86 miles with 10 merkins every 3 minutes on the minute, total of 200 merkins. We finished up with 3 minutes of abs lab.

Great time to catch up with Mainframe and Divac.

I’ll keep the ladder handy for my next Q…

We prayed for our families, kids, patience and a great summer for everyone.

Tinsel out!

TClap |
0

Treehugger Ruck WOD at Chupacabra

Leave a comment

We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck

It was a sweat fest and the merkins with the ruck on received the most complaints.

We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.

I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.

Stay hydrated brothers!!

TClap |
0

This is what I get for bringing Tinsel COVID tests

Leave a comment

WARMUP: Forgot this part. It was a ruck though… Warm ups are for the weak…
THE THANG:

So Tinsel needed some approved COVID tests for his return from Mexico and I had a few left over so I told him Thursday night I would bring them to Chupacabra in the morning… His response was basically “Great! Can you Q too?” So this is what you get when that happens

Total miles: 2.11 on my watch

Basically went to TCES and back with some “discomfort stops” (not really bad enough to be actual pain…)

Halfway: 20 High-Pulls, 20 Overhead Press
Turn: 20 Squat, 20 Bent Over Rows
Halfway: 20 Squat, 20 High-Pulls
COT: 20 Overhead Press, 20 Curl

TClap |
0

Funbags and whining

Leave a comment

WARMUP: Moroccan night clubs, side straddle hops, windmills
THE THANG: Indian run w/ 40# sandbags. Front guy gives bag to next guy, drops to do 5 merkins, then sprints to rejoin line telling front person to pass bag. Broke into 2 teams and did that for a lap. Then stayed in teams and did sandbag pass back, last person runs with bag to front. Did this across field Then down to bottom of big hill. At bottom of hill, stay in 2 teams. Both teams had to complete 100 burpees, 200 merkins, 300 LBCs, 200 squats, 100 bent over rows w/sandbag, 5 laps running up hill, and 3 laps with sandbag up hill. These were totals by team. Sandbags were not to be dropped at all 5 burpee penalty for dropping bags, no penalties for the first 30 minutes.
Back to the grassy area to pick up the 60# Funbags, 3 Pax decided to run away before more pain was inflicted.
Next evolution was the tunnel of love; form a line and stay in plank position about 3 ft apart from other pax, pull/drag the sandbags sideways until we reach the other side of the field, back to start with same movement.
We formed two teams of 5, movements:
– sand bag toss (sideways) using only 60 # bags, alternate between all pax, across the field and back, loosing team did 5 burpees.
– squat, clean and toss with 60# bag, across the field and back, losing team did 5 burpees.
– bear crawl sand bag pull/drag, across the field and back, loosing team did 5 burpees.
Lots of whining coming from a few pax.
Done with sandbags, 10 burpees for everyone. Run to pull up bars, two rounds of 5 pull ups for everyone.
Back to COT, one minute AMRAP hand release merkins. Most pax completed 30 reps, a few pax more than 40, form was of the essence.

COT: prayers for all pax and family members that are going through health issues.

Tinsel out!

TClap |
0