Tag: Wooden Leg

Sink roulette deck of cards

Leave a comment

17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them.

After a quick run around the parking lot, a few in cadence SSH, followed by burpees, and that repeated a few times, it was time for business.

Deck of cards was the game. Rules were simple. Follow the count on the card and suit to the key on the paper.

Here’s the extra kitchen sink rule: for the 4 cards laid out, 1 card was chosen by a pax to either pick red or black. If correct, follow the card suit/count. If incorrect, penalty was double the count.

All exercises were done with your sandbag.

– 2-7 diamonds manmaker
– 8-Ace diamonds squats
– 2-7 spades lunge
– 8-Ace spades merkins (just do regular merkins
– 2-7 clubs clean and press
– 8-Ace clubs flutter w/ a press
– 2-7 hearts chest press
– 8-Ace hearts curls
– Joker gear carry shuffle 100 yards and then 1 min sandbag toss over shoulder, 100 yard shuffle
– A few “breaks” were added which included some slick run cool downs and a few gear shuffles with no bag toss

For the record, there were some incorrect cards chosen which were a crowd favorite as you’d expect.

TClap |
0

Armory 15APR2024 – Mog Mile

Leave a comment

WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

TClap |
0

Unexpected

Leave a comment

WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

TClap |
0

Grinding through Mammon

Leave a comment

COP

Mosey to gym parking lot.

Across the lot:
– Bear Crawl for a segment
– 10 Jump Squats
– Lunge Walk for a segment
– 10 Merkins

Repeat

Mosey to hill by the track

Grab a stone. 5 minute AMRAP on the hill the top three performers in terms of reps get a prize:
– 5 Man makers at the bottom
– 5 OH presses at the top

Winners of the AMRAP, repeat

Mosey back to band lot.

5 burpees at the start
Suicides out on 10 yard markers. Using the first digit:
For evens, 10 monkey humpers
For odds, 10 squats

Shared words on how to maintain proper perspective on work and how to ensure you have men speaking truth in your life to keep you from going off the rails.

TClap |
0

Block Burpee Blast @ Ring of Fire

Leave a comment

WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

TClap |
0

Test Run

Leave a comment

WARMUP: yea, we did that
THE THANG: test run for QvQ on Wednesday
15 manmakers
Flip 12 sandbags
Bear crawl back

Modified a little to try to space guys out

Interspersed
4 Rows
3 Cleans
2 Snatches
1 Thruster

MARY: lunge hold with halo

ANNOUNCEMENTS: QvQ on Wednesday
Don’t look at the sun during the eclipse

COT: was held

TClap |
0

A brick workout broke out in the midst of a Shield Lock discussion

Leave a comment

WARMUP: Took a lap around the COT parking lot performing karaoke, buttkickers, and highknees. Circled up close to my vehicle because we needed to grab some bricks. But, before each man grabbed his source of pain we performed 10xSSHinCadence, 10xWMinCadence, 10xCPsinCadence, 10xMNCsinCadence, and 10xMerkinsinCadence. Short mosey to the vehicle, popped open the tailgate, and everybody grabbed some bricks.
THE THANG: COT parking lot is marked as a football field. Started at the goal line and lunged walk to the 50yard line. Every time PAX went down into their lunge they were asked to perform a lateral raise with the bricks. We stopped every 10 yards and executed 10 Burpees.

Next, we moseyed to a nearby grassy area. Time for a Jack Web of pain. 1 Merkin – 4 OCs w/ bricks. We definitely felt the pain by the time we made it to 10 Merkins – 40 OCs w/ bricks.

Moseyed back to the 50yard line. Ask the PAX to reverse lunge walk back to the goal line. Every time the PAX went down in to their lunge they performed a front raise with the bricks. We stopped every 10yards to perform 10 BombJacks with the bricks.

Didn’t need to travel far for the next Jack Web of pain. PAX circled up and we started with 1 Squat – 4 LowSquatPulses. While pulsing PAX were asked to hold their bricks in a front raised position. Legs & shoulders were burning by the time we made it to 10 Squats – 40 LowSquatPulses. A lot of funny commentary regarding everyone’s pulsing technique and pulsing speed ( apparently I’m a slow pulser ).

Last, but not least, asked the PAX to lie down on their bellies for some Superman Poses. We held each pose for a 10 count by YHC ( apparently, I’m also a slow counter, blame it on my Southern upbringing ). 1st pose was arms straight out with bricks in hand and legs together, 2nd pose was arms in field goal position and legs spread slightly apart, 3rd pose was arms in airplane position with legs spread shoulder width apart, and 4th pose was arms in parachute position with legs spread wide apart. Performed 2 sets of each pose.
MARY: Had time for 15xAlternating Single Leg V-Ups and 30x Touch your toes crunches, of course, all exercises performed with bricks.
ANNOUNCEMENTS: Bethel Men’s Shelter serve tonight, the upcoming Jager CSAUP ( can’t wait for this one ), Rock Region’s 10 year anniversary, and a few others that I’ve failed to remember.
COT: ShowtoKnow

TClap |
0

Ass Kickin’ Suicides

Leave a comment

WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

AO The Fort Shovel Flag Handoff

Leave a comment

WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

TClap |
0

Redneck Tinder

Leave a comment

WARMUP: yep
THE THANG: hill work. Indian lunge. Zipper pushup drill. Burpee broad jumps, more push ups and bear crawl. Dora with more lunges and push up variations. Rotating wall sits and planks with burpees. Overhead claps for several minutes.
ANNOUNCEMENTS: see newsletter
COT: self gratitude.

TClap |
0