Tag: Top Rope

Sherlock welcome ho(l)me(s)

Leave a comment

WARMUP:
SSH / Windmills / Low Slow Squats
THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat
15 merkins
15 squats
30 second plank
15 dips
15 merkins
15 LBC’s
15 CDD
15 big boys
15 merkins
Repeat from the start

MARY: yes ma’am
ANNOUNCEMENTS: newsletter and state of the Union
COT:

TClap |
0

Hair Metal 🎸 and Iron Bells 🔔

Leave a comment

It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off.

Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was glorious.

Jwow

TClap |
0

Push Through Complacency

Leave a comment

WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins.

THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other.

Bench Press, Dips

Cleans, Bent over Rows

Squats, Over head press

Started each new set of movements together and took a 10 count before starting.

Ended with a burnout set of cinder block Thrusters. Did as many as you could.

Moseyed back to the flag for ab work until the clock hit 6.

Today was about push through the hard stuff and pushing through the complacency of a workout, work, marriage, faith every aspect of life. But remembering to stop and take a breath to reset your mind before doing the hard things.

MARY:
ANNOUNCEMENTS: Print shop cookout on 7/21 for defend the father less. Read your newsletter.
COT: prayers for travel, family, work for The Pirate and his wife. And for Stagecoach becoming a dad.

TClap |
0

The blockiest of Parties

Leave a comment

WARMUP: stretches before and some at top of Massey
THE THANG: 11’s on Massey burpees and jump squats. Run to smooth Baptist church parking lot. 4 corners. Reps of 25 merkens, big boys, dips , and squats. Run mode of transport. 3 rounds reduce count by 5. Run back to COT. DORA 200 flutters Nur up hill run down.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays

TClap |
0

The Norway Row and Stuff

Leave a comment

There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance!

We headed down over to the locked up pull-up bars for apparently no pull-ups. We pivoted with a double Dora.

Headed over to Cindy for some Striking Viking Norway 🇳🇴 rows in honor of the World Cup.

Back to COT for prayers and praises.

JWow

TClap |
0

EMOM and Partner Ladder

Leave a comment

WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC

THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS

Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop

Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS

MARY:
Abs go round

ANNOUNCEMENTS:

COT:

TClap |
0

Compete with yourself DORA

Leave a comment

WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.

3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees

After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.

ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.

COT: payers for people dealing with loss, sickness, and surgeries.

TClap |
0

Tour de Fort Mill

Leave a comment

WARMUP:
Mosey to Pharmacy Parking Lot
SSH, Imperial Walkers, Hillbilly Walkers, Windmills
THE THANG:
Reverse Alabama
Stops along the way…
20 Reverse Lunges
7 Burpees
15 Big Boys

Down to Harris St Park.
Indian Run up Harris St.

Exercises at the church

Partner Nur/Run up Massey St.

Exercises at Pike
MARY:
No
ANNOUNCEMENTS:
Yes
COT:
It was done.

TClap |
0

First Rope

Leave a comment

WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch
THE THANG:
Mosey
3×10 – dips, Bulgarian squats, derkins, heels to heaven, and high plank

Mosey
Dora – 50 muscle ups, 100 jump squats, 2 rounds of high planks while partner runs yander

Mosey
Broad jumps with merkins and flutters mixed in
Inchworms with squats mixed in

Lunge walk back to COT, cut for time

MARY: American hammer

TClap |
0