Month: June 2023 (Page 8 of 10)

Disclaimer
Pledge

Warmup

15 SSH IC

RoL LoR

Flutter kicks IC

10 Merkins IC

20 Squats OYO

Thang

Round 1

• O/H Presses x12
• Goblet Squats x12
• Bent over rows 12 each side
• Moroccans x 24
• PPM’s x 12 count right leg only

R&R 3x

Rifle Carry/ fellowship mosey around lot

Round 2

• Single arm Curls x 12
• KB swings x 12
• Lunges – 12 each leg (Hold KB)
• Imperial walkers x 12 each leg
• CDD’s  x 12

R&R 3x

Rifle Carry/ fellowship mosey around lot

Round 3

• Step ups x 12 each leg
• Derkins OYO x 12
• Calf raises x 24
• Oblique crunches x 12 each side

R&R x 3

CoT

Announcements

Thunder PT test next Tuesday 6/13

Preorder regional shirts available – pro-tip: order with other PAX to combine and save on shipping

Prayers

Flintstone’s parents

Jackson Hall

Prayers for our young people.

Praise

Orangeman’s daughter, her husband and 2.0 are moving to Gastonia

Thanks for the opportunity to lead!

-Maybelline💋

It was a beautiful day for some football, or a football themed workout or whatever you want to call it.

Eleven HIM posted at The Goat and here is how it went.

Warm up

15 Side Straddle Hop IC / 15 Gravel Pickers IC / 15 Imperial Walkers IC

Mosey to the first bridge and Lt. Dan across.

Mosey to the second bridge and high knee across.

Mosey to back parking lot to our football field of dreams for some Touchdown Beatdown.

Bear Crawl from the End Zone to the 10 Yard line for 10 Side Straddle Hops

Run to the 20 Yard line for 20 Merkins.

Run to the 30 Yard line for 30 American Hammers.

Run to the 40 Yard line for 40 Squats.

Run to the 50 Yard line for 50 Flutters.

Run to the 40 Yard line for 40 Apollo Ohnos.

Run to the 30 Yard line for 30 LBCs.

Run to the 20 Yard line for 20 Plank Jacks.

Run to the 10 Yard line for 10 Monkey Humpers.

Run to the End Zone and back to the beginning to Rinse and Repeat AMRAP.

Lots trips were made up and down the field and many reps were completed.  Maybe some no reps too!

As time came to a close, we took our mosey back to our new Cramerton parking lot for the pledge, announcements and prayer.

Thanks for playing along!

BOS

I think the bootcampers heard I was coming so they ran somewhere, just not here. That’s right, no running at my camp. We start with a a warm up with Don Quixote’s, Squats and Gravel pickers. 

Let’s mosey to the gazebo, runners head to the grounds keeper’s edge of the park and meet us there. Timing was perfect. 

Round 1&2: 50 sec’s of work, 10 sec’s to transition. LBC’s, R-LBC’s, Star Crunches, Flutters, Baby Makers (Time Frame said we were doing it wrong?), Jack Knifes, Superman Pullups. Ruck/Run the lot and R&R

Round 3&4: 50 sec’s of work, 10 sec’s to transition. Squat Boxing, Step ups, CDD’s, Mtn Climbers, Merkins. Ruck/Run the lot and R&R

Announcements: 2ndF around the corner

Prayers: school in VA, fires in Canada and all the people affected by it, Ukraine

Good work men!

The summer challenges have been floating around for a little over a week now. Several AOs have hosted Thunder, but not quite as many have hosted Lightning. Lightning is designed to focus on speed and includes a lot of running. That being the case and considering we have a nice track just down the street, I figured it made a lot of sense to run the challenge during Prison Break. I did a little prep to mark the course before the workout and everyone met up at Ingles at 5:30. Rabbit Ears and EZ Rider took off on a solo-moseys and the rest of us warmed up, and moseyed over to the site of Old School.

The Lightning challenge was a burner. It took most of us 21-30 minutes to finish. Ball Joint finished first with a 21:10, edging out the People’s Champ SLAW at 21:41. GearWrench finished 3rd at 23:18. Here’s the link to workout: Summer Challenge – Lightning

Nice work by all. We made it back just in the nick of time.

Prayer requests: Wirenut’s mom, Steve Alexander, 2.0s going to BootCamp, Huck, Ratchet’s family, Haze’s foot. YHC took us out in prayer.

It was a beautiful morning here in Little D. The sun was shining. The birds chirping. We’ve finally got ourselves a Saturday without rain. I pulled into Old School and the first 2 PAX I saw were Oompa Loompa and Def Leppard. Welcome to Really Really Old School guys. For a moment I thought some of the geriatrics from the old folks home across the street had escaped. Anyway we’re all here and after a quick warmup we headed out about the town stopping at various intersections to knock out some HR Merkins and Squats along the way. We made our way over to the Old Jailhouse where Oompa once spent a night improper/malfunctioning equipment on his horse and buggy. Man the law was strict back then. While we’re here we got in couple of rounds of Route 66. The first round being Bear Crawls and HR Mike Tysons at each parking space. With the second being Walking Lunges and Squats at each parking space. We then picked back up with another mosey stopping at various intersections for HR Merkins and Squats. We ended up at the Old Courthouse where I think Ol Man Leppard submitted his first Presidential  Vote back in the day which was for Good Ol Woodrow Wilson I’m assuming. Anywho while we’re here we might as well get in some more work so we did 20 single leg calf raises on each step on the way up and then back down. Let’s get back on the road again with stops at each intersection once again for you guessed it HR Merkins and Squats. We were all moving right along getting in some work. Then all of a sudden while rounding out of Kotters Korner a Post Malone Clone came up out of nowhere and started talking to us about our running and asked what were we working out or training for. I answered as best I could at the time. Then he started in talking about our beautiful water tower and how NASA and SpaceX put those satellites on the side to talk to space aliens and control the weather. We got the heck on out of there ASAP. Whew that was something.  We finished back at the flag just in time to let the old folk’s home know that we’d brought Def and Oompa back and that they could call off the search party now.

Pledge; COT; Announcements; Praise; and Prayers

So I guess you could say I took the Space Cowboys down Route 66 and now they’re ready to blaze up and blast off with Captain Post Malone. That’ll be one small step for old man and one giant leap for old mankind.

All the old man jokes aside we got in some good work out here. I was the youngster at age 43 out here. Also I was never at the front of the pack. So that being said thanks for the push and inspiration guys.

Now which one of y’all gonna bust out that AARP Card and get me a discount on my breakfast.

So somebody had this great idea to push some HIM to the limit in a 25 minute beatdown and call it Thunder. You against you! Ok,  play Thundserstruck from AC/DC too! 

Today was a small turnout with only the fantastic four.  I was a little unprepared for the test because I did not bring a sign to post the 8 exercises to eliminate confusion. Luckily, Hunchback came prepared for class. He ran back to his sled and pulled out a mini dry erase board and marker 👊. Signage is set, AC/DC is playing, and the timer begins. 

25 minute – AMRAP

12 x Thrusters, 12 x Curls, 12 x American Hammers ( w/coupon, right side only), 12 x Block Swings, 12 x Bent Over Rows, 12 x Big Boys, 12 x Heels to Heaven, 12 x BURPEES. 

I was good will all of these exercises until it came time to do the BURPEES at the end, followed by Thrusters with no rest. Yes, I am whining. We all finished pretty close at the end. There was a little confusion as to how many sets we completed until Hunchback grabbed his heart rate gadget and determined that we had only completed 4 sets of BURPEES  👊 

We completed 4 sets and ended half way through the 5th set.  Yes, we can push a little more. How much? We will just have to see come August.

Good work men! Thanks for the push Flintstone 👊

Prayers to the kids graduating 🙏 and God Bless those in Virginia.

I asked Gearwrench who’s got the Q at Folsom tomorrow? Nobody he said you want it? Heck yeah I like to get in at least one Q at Folsom each month and here was my chance to get one early. I knew I wanted to run the hill and tweak a CrossFit wod to fit a boot camp. Also after the Murph I knew I needed to include pull ups (we all need improvement there) so with one day to make up a weinke that was my inspiration. So here’s what we did.

Proper warm up:of course

to the playground:4 rounds

5 pull ups ,10 merkins,15 big boys,20 squats

balljoint and gear wrench assisted one another on pull-ups by holding feet 👍nice way to work up to it.

the hill: there was some talk about who’s hill it was but I don’t believe in naming things after people we come and go but that hill will be whooping people for a while.

Triple nickel:burpees and lunges

everyone pushed hard here and picked up the six awesome work men 💪🏻Hacksaw was motivational like always. Balljoint and Seuss killed it. Nice to have people to chase 👍.

tennis courts: Stogie gave a short ten count 5 burpees run a lap Stogie gave a longer 10 count 😁5 burpees 10 miketysons run a lap Stogie gave another long 10 count I kept asking Stogie to count just to see how tired he was getting 😁 5 burpees 10 miketysons 15 big boys Times up!

we pledged did announcements took prayer requests I prayed us out. It’s always a pleasure pushing the rock with the Folsom crew thanks for the opportunity to lead looking forward to the next one.