Tag: Tinsel

Manion WOD in torrential rain

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WARMUP: start moving before the rain
THE THANG: 29 back squats with rucks and sandbags, 400 meter ruck
Repeat 7 times

By the time we started the first 400 meter ruck and monsoon hit us and we could see rivers running by our side on the hill.

We finished strong right before 6am

MARY: one last 400 meter ruck

ANNOUNCEMENTS: amrap for autism is happening at Chupacabra next Friday feo this that missed it on 4/22

COT: prayers for healing and love

Tinsel, out

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Currahee is the hardest AO in The Fort and we’re going to prove it!

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WARMUP:
SSH
Windmills
Merkins
Low slow squat

Partner up – 1 sandbag per group
20 manmakers
20 thrusters with sandbag

THE THANG:
March to the hill
At “Basecamp”
10 manmakers
10 thrusters

If you have a sandbag, ATTACK the hill
If not:
20 merkins
20 squats
RUN up the hill

Take a breather at the top, return to bottom, switch and repeat

Return to COT
We were a few minutes behind getting to COT. Taking the hill twice can be done in under an hour, just skip the pre-manmakers/thrusters

MARY:
We were already 8 minutes late to COT

ANNOUNCEMENTS:
Newsletter

COT:
Prayers for Luka

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BBWW (Bells, balls, webs and whine)

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WARMUP: small mosey, windmills, Moroccan night clubs, low slow squats, windmills
The theme for today was core and Abs, details:

THE THANG:
Kettlebell Jack Webb #1
1 high pull – 4 around the world
2 high pulls – 8 around the world
Progressive to 10 HP and 40 ATW

Medium amount of chatting and whining

Pax were divided into 3 groups, for time (10 minutes) one pax tosses the 60-80lbs med ball over the shoulder 5 times while the rest of the group does LBCS, average 25 tosses and 200 lbcs per pax.

Kettlebell Jack Webb # 2
1 swing – 4 side bends (alternate sides OYO)
2 swings – 8 side bends
Progressive to 10 swings and 40 SB

YHC bell got switched to a 50lbs one by the site Q at the beginning of last Webb.

A laaaaaaarge amount of whining on this from pax with medium KB.

medium mosey around the parking lot.

MARY: small session of broga
ANNOUNCEMENTS: Manion on Friday
COT: 5th core principle

Tinsel, out…

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No one left behind… alive

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WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!

THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.

Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges

Shoulders 20ea
CDD
Overhead press with coupons
Merkins

Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill

Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM

MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes

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one PAX’s Manion recovery is another PAX’s Tuckfest prep

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some PAX were recovering from Manion, some PAX heading to Jax for GrowRuck this morning, some PAX heading to Tuckfest for the weekend so a moderate workout was on the docket.

THE THANG: 2x kingsley park loops, stop every 5 minutes to do about 10-15 merkins and squats in different variations. a little over 2 miles total.

MARY: broga type stuff for about a minute

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Party of two for webs and chatter

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WARMUP:
mosey around parking lot, windmills, Moroccan night clubs, low slow squats, Peter Parker
THE THANG:
Web # 1
1 squat/4 calf raises, move to next parking spot line,
2 squats/8 calf raises, move to next parking spot line,
Progressive to 10 squats/40 calf raises

Mosey around parking lot

Web # 2

1 merkin/4 shoulder taps, move to next parking spot line,
2 merkins/8 shoulder taps, move to next parking spot line,
Progressive to 10 merkins/40 shoulder taps

Slow mosey/walk around parking lot

It was a great opportunity to chat and share some experiences learn more about other pax.

ANNOUNCEMENTS: Amrap, Manion

COT: 5th core principle

Tinsel out

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AKA with a ruck

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WARMUP: none
THE THANG: Maintain 16 min per mile pace. Stop after 1/2 mile to do upper body workout. Stop after another 1/2 mile for lower body. Rinse and repeat until 5 min left.
MARY: 5 min of Airborne’s hip exercises
ANNOUNCEMENTS: Read the newsletter
COT:

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Got A Little Sandy

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WARMUP: Escort the sand bags to the field and run a lap around the field. SSH, Wind Mill, Tappy Taps
THE THANG: Bear crawl the width (or depth depending on how you look at it) of the field while performing 3 Carolina Dry Docks every 10 paces. Crawl Bear back to the start while performing the same CDD movement.
Sand Bag toss the width of the field and overhead carry back.
15 Bent Over Rows, 15 Curls, 15 Merkins
10 Bent Over Rows, 10 Curls, 10 Merkins
4 corners on the right half of the field:
Corner 1: 15 Overhead Press
Corner 2: 15 Overhead Press
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 Carolina Dry Docks
SSH x 25
Merkins x 15
SSH x 25
Merkins x 15

Mixed in a few other things…
Abbreviated Capt Thor:
1 WWII sit up: 4 American Hammers
We completed up to 6:24
MARY: Worked throughout.
ANNOUNCEMENTS: Newsletter & Spectre needs help moving 4/15.
COT: 5th Core Principle

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Heart attack hill with 40-55# rucks

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We ventured out to conquer the infamous Heart attach hill in Tega Cay, added extra weight to our rucks and off we went. Camaraderie pace and great mumble chatter.
MARY: Moroccan night clubs and windmills to loosen up the muscles after the hike.
ANNOUNCEMENTS: AMRAP for autism and Manion are coming up.
COT: stays in COT

Tinsel out…

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Hills and Heavy things are hurtful

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WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence

THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages

– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.

Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver

Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press

Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.

Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.

How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.

ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching

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