Tag Archive for: Breach

Getting Lucky at Prison Yard

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There was a whole Conjucal Visit joke on the pre-blast linked to U.T.I. being the Q…  very childish stuff designed for attention 😀

It happens to be St. Patrick’s Day so “Getting Lucky” seemed to be an appropriate title.

Warm Up:  Willy Mays Haze, SSH, Good Mornings, Mozy around the parking lot, Fazio Arm Circles, Frankensteins

The Workout: 

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Mary: No Time for Mary

Announcements:

  • Q ’em all!
  • Check in with Breach on the Ruck/Race Series
  • Travis Manion WOD coming soon.

Prayer– Silence this morning, unspoken prayers

Just Add Water

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20 PAX embraced wetness and dodged lightning bolts at UFO this morning. I didn’t take a photo, but it looked something like the gif below. :flying_disc:

Welcome FNG @Duplo !

@Bumblebee @Bobby Dall @goomba @Sparky @Foghorn @billybass @Clunker @BabeRuth @Arrowhead @Bleeder @batboy @LED @Fullcount @Abacus the OG @Send It @Rico @Breach @Duplo @Play-Doh

Thanks for the Paradise City boys for joining COT; @Lube @Choppa

Rumble at Thunder

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Warm Up: Very Short Mosey to the pavilion and then some 22 counts of SSH, Franeksteins, Daisy Pickers, and Windmills. 

The Workout: A full-body set of 

100 Squat Crunches

90 Side Straddle Hops 

80 X-Planks

70 Skaters

60 Plank Rows

50 Lunges

40 Leg Raises

30 Homer to Marge Kicks

20 Freddie Mercuries 

10 Burpess

Finished up with some Broga while the muscles were warm 

Announcements: Triple Ruck Challenge, Manion WOD Sat May 2nd 6:30a at Ting 

Closed in Prayer:

Magic-8-Ball-Featured

Our Own Magic 8 Ball

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5 PAX played some simulated Magic 8-Ball and 8 Corners with lots of merkins, squats, and plyometrics. The Magic 8-“Ball” determined weather we Burped, squated, hineyed, or hopped the rest of the way. Ended with some stretching and Mary!

AO 4 of 25  in the Q’em All Challenge!

 

Partner DORA

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FNGs: None

Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

  • Standard partner DORA with Merkins x100, Squats x200, and LBCs x300.
  • Rock work of Curls Fu Du Gurls, Groundpounders, Chest Press, Skull Crushers, American Hammers, and Rutrows.

Mary: LSF IC, Hip Poppers IC, Stretching

Announcements: Breach’s 3-Ruck Challenge

T-Claps (Recognition): None

Prayer: Safe travels to DC for Best In Show’s and Clunkers kids. 

Chilly and Breezy at UFO

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FNGs: Welcome FNG “Hi-YAH”

Warm Up: SSH IC and stretching

The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.

Mary: None

Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.

T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.

Prayer: Ausfart’s wife and our military in the middle east. 

Minimum Effective Dose

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FNGs: None

WU- SSH, GM, Frankenstein‘s, imperial walkers, hillbillies, and Fazio arm circles

Two minutes timed exercises: squats,SSH

One minute timed exercises: slow count, imperial Walker, slow count hillbilly, big wave, knee drives, Apolo Ohno, merkins,

Calf raises 50 reps

Bulgarian split squat five reps each leg, second round in cadence three countdown up on the single count. Set a 10.

Erkins, Darkins, and dips: three count on the negative one count on the positive to 10.

Mary: yoga and stretching

Announcements: THC service opportunity

Prayer: Haggis lab test. Love before hate.

Left holding the Sandbag

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FNG: None

W-UP: Dynamic with some stretches

The Thang:

Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC

Thang 1:

30 reps per person each bag/ball

Heels over ball

Curls -40 lbs

OH press – 60 lbs

Dead lifts – 80 lbs

One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.

Fastest team to move all objects wins. Burpees must be done before winner declared.

Thang 2:

30 reps per person each bag/ball

Triceps- 40 lbs

Squat- 60 lbs

Med ball – 2 taps = 1

Sand bag burpee – 80 lbs

Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds

Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.

T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.

Booze Cruise Blues

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FNGs:

None

Warm Up:

Started with a hesitant Mission Statement and 3 Confidence building burpees

Nailed the Core Principles

Mosey, GM, WMH, Daisy Pickers, SFAC, SSH

The Workout:

1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey

Mary:

No Time

Announcements:

Hope Closet is looking for volunteer potential candidates for volunteer opportunities.

T-Claps (Recognition):

None

Prayer:

@Fram’s father is recovering from hip surgery

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TROTTING the POSSUM

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9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.