Do I have Legs?

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Warm Up: Good mornings, Windmill, Seal Claps, Overhead claps, Fazio arm circles, SSH

The Workout: 2 Rounds, 4 Corners

Round 1

1st Corner – 10 Pull ups, 20 LT Dans, 30 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 10 Merkins, 20 LT Dans, 30 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Round 2

1st Corner – 5 Pull ups, 10 LT Dans, 15 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 5 Merkins, 10 LT Dans, 15 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Announcements: Murph Monday – Herbert Akins Elementary

Prayer: Ka-Chow test, Traveling

No cobra, but there was a turtle!

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7 HIM for some several round of rocks, then some stretching and Mary. 

STANDARDS for AO’s (Even UFO)

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FNG: Doogie!  Welcome

Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)

About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle.  YHC noticed a lack of urgency for being late.  We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55.  Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)

Hence the PAX were warmed up for a 4 team split.  3 Merkins on the drop and 2 squats on the drop.  2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!

Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.

T-Clapps:

Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.

Noise Ordinance – Full-body Tabata

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Three for full-body Tabata @ Noise Ordinance 🔊

Enjoyed the mumblechatter!

Shooting Blanks Six Inch

The Good 😊 and The Bad 😞 at R4TJ

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R4TJ was full of surprises this morning – some good and some bad

@Downrange recruited for EC and nabbed YHC and @Sardine for 3 miles :neutral_face:

On the backside of EC we saw @Wild Turkey driving towards Ting :blush:

We also ran past @Yogurt on his solo slushie birthday EC :smiley: :birthday:

@Sardine had to boogie early so we missed him for ME 😥

When arrived at Ting @batboy was there! :blush:

We realized no one had joined for a Ruck or a 3 mile run :sob:

After running EC, YHC realized his 6+ mile route may have been a bad idea :face_with_diagonal_mouth:

We passed @Emeril running near his CrossFit gym :smiley:

YHC called an audible to reduce his 6+ mile route to a 5 mile route :face_exhaling: 😥
The PAX all decided to support me and come along on the shorter route :smiley::fist-bump:

YHC initiated a conversation about a podcast involving “Unauthorized Evacs” :poop1:

@Downrange @Wild Turkey @batboy and @U.T.I. completed the modified ME :partying_face:

No Missed Stops

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FNGs: None

The Workout:

 

5 PAX showed up to Downtown Train, where we took a tour around town with some luggage and took turns porting the coupons.

Station 1:

Standard Warmup – SSH, GM, SF, Daisy Pickers, WMH, Merkins, Penalty Burpees

Station 2:

Wall Sits while each pax took turns doing 20 Calf Raises 80# sandbag x 2 Rounds

Station 3:

Dips while each Pax ran the triple step 60# SB

Reverse Lunges while each Pax ran the triple steps 60# SB

Station 4:

Pull ups while each Pax completed 10 WWIII 40#SB

Plank while each Pax completed 10 WWIII 50#SB

Station 5:

COT at the Flag

Great work Ponzi P.S.I. , Stovepipe , Harry Caray , and YHC

🥜

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Q, party of 1, went to see the 🥜Nutcracker, but was the only nut in attendance

A good thing, because the Q was sore from Banana Seat ‘s murph yesterday, so an easy mosey around the school was sufficient! Have a great one

Sandri Hero Wod at Sheepdog

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Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero Wod 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge. 

More Mutiny Murph Prep

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Warm up: GM, SSH, WMHs, mtn climbers, copperhead merkins, copperhead squats, sir fozio arm circles

Mosey down to playground
Run up to circle near shelter and back
5 rds – 5 pull ups, 10 push ups, 15 squats
Run
4 rds
Run
3 rds
Run
2 rds
Run
1 rd

Mosey to shelter for Mary stretches

Nice jobs PAX.
BS out!

7 of 7 at Disney

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Warm Up: 22 Rps of SSH, Windmills and Frankesteins 

The Workout:

7 Reps of the Following for 7 rounds

Squats

Merkins

LBC’s

Lunges

Burpees

Pull-Ups

V-ups

Mary: Finished with some Stretching 

Announcements: Ruck Raffle to raise funds for the Qem challenge

Closed in COT