Tag: Über

Smells like…..well, you know 🤷‍♂️

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WARMUP: Mosey to Grace Presby – SSH, LSS, MNC’s out of people’s chair, merkins, planks and a bit of Broga posing….but just a bit.
THE THANG: Dora appeared where the smells were most suspect
100 – burpees
200 – squats
300 – flutters

Mosey to the tire store for 7’s – Mike Tyson’s with Diamond merkins bear crawling in between.  

MARY:  just enough time for boxcutters before 0600 called
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks 1/2 shell for the call. Always honored to lead.
👁️

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Gunnery Sergeant Sudduth WOD

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WARMUP: Disclaimer & Mosey towards soccer field upfront
THE THANG: Seven Complex Movements with Coupons
1. SandBag Balance Step Lunges x5 each leg
(Step for the lunge, recover and balance on one foot for 3 seconds)
2. SandBag Bear Hug Squats x 10
3. SandBag Bent Over Rows x10
4. SandBag Curls x 10
5. SandBag Kneeling Around the World
(Kneeling move sandbag over and around yourself 10 rotations to the left and 10 rotations to the right)
6. Plank Position & Lateral SandBag Drag x 10
7. SandBag over the shoulder throws x 10

1 Lap SandBag/Coupon Carry around the parking Lot
Rinse & Repeat !!!

4 Circuits completed by all.

MARY: “She was missed”

ANNOUNCEMENTS: Bethel Church Mens, read the newsletter, remember to spay & neuter your pets.

COT: Stays in COT, Always Faithfull

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It’s Monday. It’s Honey Badger Time.

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WARMUP: Farmer’s Only killed it. VQ on the Warmup…
THE THANG:
Get a brick and head to the field…
– Buy in: 100 yd bear crawl, 100 yd partner carry (switch at 50)
– AMRAP:
– Partner 1: run 400M (brick optional)
– Partner 2: 5 burpees, 10 curls, 15 flutter with press, 15 big boys, 10 bent over rows, 5 overhead press
– Flapjack for 35 minutes
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle

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Oh, here we go again…

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WARMUP

Windmills (IC)
Quad Stretch
Downward Dog stretches
Mosey to Grace Lot
IW (IC)
HW (IC)

THE THANG – EXERCISE LADDER

Cardboard with Exercises on each end of lot

Complete first exercise and run to other side

Complete first exercise at the other end and run back and forth working way down the list

Side 1:

5 Burpees
10 Carolina Dry Docks
20 Diamond Merkins
30 Merkins
40 Shoulder Taps (20 each side)
50 American Hammers
40 Shoulder taps (20 each side)
30 Merkins
20 Diamond Merkins
10 Carolina Dry Docks
5 Burpees

Side 2:

5 Burpees
10 Bobby Hurleys
20 Good Mornings
30 Lunges (15 each side)
40 Squats
50 LBCs
40 Squats
30 Lunges (15 each side)
20 Good Mornings
10 Bobby Hurleys
5 Burpees

At the end, we did 3 rounds of sprints down and back. 100% down and 75% back.

Mosey back to COT

Did some Broga and 1 minute elbow plank hold to end.

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It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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Leg Day with the cones

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Leg Day:
9 cones roughly 10 yds apart. Exercises in cadence and then mode of transport to next cone. Starting at 5 or 10 reps single count cadence and increasing by 5 or 10 respectively. Max count at 5th cone and then decrease by same number.

Squats 5, lunges walk
SSH 10, power skips
Bomb jacks 5, broad jumps
Calf raises 10, duck walk
Monkey humpers 5, toy soldiers
Bobby hurleys 5, high knees

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120 pounds of fun!

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Cold but glorious morning in the gloom. 5 fellow pax joined me for the following.

Warmup:

20 SSH IC
10 Windmill IC
3 burpees
20 seal jacks
15 MNC
3 burpees
15 plank jacks
Stretch(looked at a very low flying plane)
15 Mountain climbers
3 burpees

Thang:

Everyone partnered up got a sandbag and engaged in a lazy Dora… with a twist.

Partner 1 does 10 reps with a sandbag while partner 2 does as many reps as they can of the accompanying exercise. Each partner switches off after 10 reps until the cumulative total is met.

60 Man makers with Burpees
60 squats with squats
60 curls with flutters
60 flutter press with LBCS

Now every minute… on the minute a timer would go off and everyone had to run to the end of the parking lot and back. This made it fun!

After this routine we did an Indian “run” (it was really more of a walk) where the leaders would partner carry the 120lbs sandbag while the 6 had to do 10 HR merkins to catch up. We made it around the parking lot twice before tapping out with about 2ish minutes left. I closed us out with some Mary and that was it.

Big thanks to Maximas for the lead and to all who showed.

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First Saturday Workout

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WARMUP: Tabata with 4 rounds of 5 exercises. 30 seconds on, 15 off. Side straddle hops, windmills, imperial walkers, Moroccan night clubs, and low slow squats
THE THANG: Dora w partner- 100 merkins, diamond merkins, and wide merkins. Then 200 Squats, mountain climbers, and calf raises. Got in 2 miles while partners split exercises.
MARY: Flutters, big boys, LBCs, hello Dolly, box cutter, American hammer
ANNOUNCEMENTS: Dam to Dam 100k
COT: prayers for families and marriages

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