FNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
swirling around sugg
/in Viscous Cycle /QIC: KubotaPAX: Gump, Kubota
A good 9.6 miles circling Sugg farm. Down Cell Tower, Down Soul Crusher, outside the fence and finish down steeplechase. Good time where had by all.
Stonehenge
/in Kennys Grave /QIC: Flip PhonePAX: @Abacus the OG, @Firstblood, @jellybelly, enough, Finkle, Gamecock, griswold, H1N1, KITTY LITTR
FNGs: None
Warm Up:
Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees
SSH (IC) – 10 reg & 10 Double time
Imperial Walkers (IC) – 10
Hillbillies (IC) – 10
Goodmorning (IC) – 10
Willie Mays Hayes (IC) – 10
Mosie to the Rock Pile
The Workout:
Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure.
John Cusack back to the location
3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps. Then 15 Goblet squats in between each exercise group.
Exercises: (Making sure to Squat Hold or V to pick up the six.)
Ground Pounder
Rutrows
Chest Press
Shoulder Press
Curls for the Girls
WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6
John Cusack back to return the Rock
Mosie back
Mary:
Boat Canoes
Outlaws
JLo’s
WWII
Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up
T-Claps (Recognition): None
Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.
Friends Old and New
/in Downtown Train /QIC: AbePAX: 3rd Cousin, Batboy, Best In Show, Bobby Boucher, Bobby Dall, Fanny Pack, firefly, Gump, Hasselhoff, M4Life, Nemo, no doubt, Psi, Shooting Blanks, Slide Rule, Yokel
FNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
A Roll of the Dice
/in Cletus /QIC: AbePAX: BnB, Emeril, Fanny Pack, Moose, Nemo, Pikachu, Psi, Slide Rule, Wide Right, Wiggly, Yogurt
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes
The Workout: Today we followed the dice. Always a fun time (in my opinion at least) because you get to go on a field trip and you never know what you’ll get. Somehow, bear crawls, balls to the wall and absolutions showed up on the dice as well. Weird. About 1.75 miles and a bunch of merkins, side stradle hops and lunges in between.
Mary: LBCs, WWIIs, Homer-to-Marge, Poop Eaters, a bit of stretching
Announcements: Beer ruck on Saturday starting at 12, Spring Classic on Saturday (if you’re not running, help at an aid station)
T-Claps: Slide Rule and Wiggly coming back out to the gloom. Missed ya fellas.
Prayer: Unspoken, Banana Seat’s family
Cindy’s Boo Hoo
/in Sheepdog /QIC: Flip PhonePAX: @Abucus the OG, @buffalo, @flip phone, @Rubix, Breach, Fram, H1N1, LED, Rico, Slappy
FNGs: None
Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group.
22 – SSH
10 (IC) – Good Mornings
10 (IC) – Sir Fazio Fwd
10 (IC) – Sir Fazio Bkwd
10 (IC) – Seal Claps
10 (IC) – OH Claps
Mozie to the Workout.
The Workout: 1st Round 1:45 work, :30 Break to switch. 2nd Round 1:00 Work, :30 Rotation Switch to end on time.
Stations:
Cindy – Over Head John Cusak Bleacher Climb
Cindy – WWIII’s
Cindy – Tricep Extensions
Cindy – Murder Bunnies
35lb Kettlebell Swings
50lb Ruck – Squats
55lb Sandbag – Burpees
80lb Sandbag – Bench Press
Cindy – Curls for the Girls
Mary: Mosie back to the flags
Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.
T-Claps (Recognition):None
Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers. @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.
Engage! (your core)
/in Disney /QIC: AbePAX: Abe, Clipboard, Cupid, Fanny Pack, Full House, Gillette, Gizmo, Nemo, Stickers, Tinkertoy, UTI
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes, High Knees
The Workout: The Abyss was promised in the preblast, and the Abyss is where we went. On today’s menu was a simple EMOM. 1 exercise each minute, 5 exercises and 5 rounds. The exercises were: Merkins, WWIIs, Squats, Shoulder Taps and then finish things off with a trip down and back up the Abyss. A helpful PAX reminded us to “engage our cores” even on exercises that aren’t core-centric. ABETC (always be engaging that core)
Mary: 10 count plank all the way around followed by popcorn Mary. Ended before we got to Gizmo. Sorry Gizmo.
Announcements: A few 3rd F opportunities coming up, check Slack.
Prayer: Gizmo’s friend’s pregnancy, UTI’s coworker and her husband, Cupid’s sister
King TUT at TBD
/in To Be Determined /QIC: FramPAX: @p.s.i, Bleeder, Breach, Cancun, Etcha-Sketch, Fanny Pack, Fram, Nemo, no doubt, Plunger, Stickers, Yogurt
FNGs: None
Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock. SSH/Good mornings/Stretch Hamstrings, SFAC,
The Workout: All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises. 5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder.
Set 1: Curl/Tri/press (3 count on neg/pos)
Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)
Set 3: HTM/WW1/Weighted side plank
Set 4: squirrel squat/lunge hold single arm press
Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press
Mary: We thanked ourselves and someone who’s been frustrating us.
Announcements: WOD, and Beer Ruck
T-Claps (Recognition):
Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken
Murderer’s Row
/in Prison Yard /QIC: FramPAX: Banana Seat, Breach, Clean Sweep, FlipPhone, LED, Six Inch
FNGs:None
Warm Up: Disclaimer, Mission, SSH,Frankenstein’s Good mornings, SFAC, Stretch,
The Workout:
12,10,8,6 50/60/80/120. Squats/lunge/ PClean/ 1 SB burpee at end due to time.
24,20,16,12 {bar w/plates, cinder block,25lbs,kettle bell} (Bench/WW3/toe touches
Mary: Couldn’t do it.
Announcements: Travis Manion WOD date change, Beer ruck, Q-more.
T-Claps (Recognition):
Prayer: FlipPhone’s M had good news regarding medical follow-up. Unspoken
Back to Basics
/in Sheepdog /QIC: Flip PhonePAX: FlipPhone, Fram, H1N1, KITTY LITTR, Rico
FNGs: None
Warm-up: Core Principles, Mission Statement, and Disclaimer, followed by 15 pay-the-man Burpees, 10 SSH, 10 Good Mornings, Mosie to the workout, and finished with sled work.
The Workout: DORA the Coupon Explorer, Picking Up the 6 at every level.
250 Combined LBCs – Partner ran across the field and did 5 dips
200 combined Curls for the Girls – Partner ran across the field and did 10 Low Slow Flutter kicks
150 Combined Shoulder Press – Partner ran across the field and did 10 dying cockroaches.
100 Combined Block Press – Partner ran across the field and did 10 WWII
100 Combined WWIII – Partner ran across the field and did 10 Squats
50 Combined Burpees – Partner ran across the field and back with no exercise
Mary: Short Broga Stretch led by @fram to keep it loose.
Announcements: None
T-Claps (Recognition): @Rico is taking over Co-Q from @fram for Sheep Dog
Prayer: Prayed for @Rico’s friend Carlos and his wife for continued healing from their motorcycle accident, all of the unspoken and injured PAX.
411 Reps on 4-11
/in Kennys Grave /QIC: FramPAX: Banana Seat, Butter Milk, Finkle, First Blood, FlipPhone, Fram, griswold, H1N1, Haggis, KITTY LITTR, Ricco
FNGs: None
Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps.
The Workout:
1 – learn one thing about your partner
10 – Reverse Murder bunnies uphill (each)
20 – Wheelbarrow rock flips (each)
30- American Hammers w/ rock I/C (each)
40 – Rock squats (each)
50 – SB burpees 80lbs bag (combo)
60 – Pull-ups (sets of 10 w assist combo)
200 – Double handed rope slams (combo)
Mary: No time
Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet.
T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away.
Prayer: Safe Travels B.S. Unspoken.