5 awesome HIM and one woofer rucked while dressed down to casual attire.
Sargento with the Q at The Pub will have announcements and prayers.
Honored, aye. Linus
Month: July 2023 (Page 11 of 13)
10 pax rucked/ran
stuff was done.
It was another fine morning for a workout in Folsom today. And with the rain moving on out of the Little D. earlier this AM it’s bound to get even better. With me being a Meathead that likes to pick up heavy stuff and move it around I’ve chosen the perfect W/O. Well for me anyway. With that being said let’s get at it.
We started off with the pledge and a quick warmup. It was nothing special really not worth even mentioning. So I won’t.
After the workout we hurried over to my truck to pick up my new favorite workout partner. It’s these cheap ass 40lb. sandbags I found on Amazon $8.95 a piece to be exact. They are awesome they’re not too expensive. They don’t complain when I work them. They don’t complain when I drop them. Hell they don’t even say a word when you tear them a little or drag them around a little too roughly.
So everyone picked their workout buddy and headed up to the tennis courts for an $8.95 ass whooping that went as follows. Starting at the baseline of court 1 we did 20reps each of the following: OH Push Presses, Tricep Extensions, Front Squats, Bent Over Rows, and Curls. We Riffle Carried across the court. We continue the same movements between each court dropping 5 reps each round. Once we reached a low of 5 reps of each we worked our way back up to 20 reps each continuing to Riffle Cary across each court which left us at the fence on the other side. We then Riffle Carried back to the other side. We never put the bags down throughout this portion of the workout so dropped the bags and took a couple of seconds to prepare for the finisher. We partnered up for a DORA style finisher with one partner Farmer Carrying to 1st light pole doing a Burpee sprinting to the far side fence and back to the bag and Farmer Carrying back to the start. While one man carries and runs the other did an AMRAP of HR Merkins, Jungle Boi Squats, and finally Flutter Kicks.
We then carried our bags back and put them up just in time to call it quits.
Announcements, COT, Praise, Prayers
Now that is what I call a good time. Hopefully it beat y’all up as much as it did me.
Warm up:
15 SSH IC
15 Imperial Walkers IC
10 Pushup to toe touch
20 Lunges OYO
Moseyed to the Davis Park baseball field parking lot for Route 66
Lunges and CDD to top of parking lot then moseyed back to bottom to repeat with Lunges and Squats.
We then moseyed toward the parking lot near baseball outfield before pulling U turn to head back to the park picnic tables. There we did the following 3 excercises.
3 rds 10, 15, 20
Durkins
Step Ups
Incline Merkins
Moseyed back to the tennis court for a 4 corner drill
1st corner
30 SSH
20 Squats
10 Merkins
Mosey to Corner #2
30 Mtn Climbers
20 Lunges
10 CDD
Mosey to Corner #3
30 Monkey Humpers
20 Slow Flutters
10 Merkins
Merkins
Mosey to Corner #4
30 Freddie Mercurys
20 Plank Jacks
10 CDD
Mosey back to Corner #1
30 SSH
20 Squats
with time running low we did 10 Merkins with shoulder tap before moseying back to the start for some core work.
25 LBC
25 American Hammers
25 Flutters
25 Reverse Crunch
25 Die Cockroach
Time
Annoucements
Prayer request
Nam o rama
I took us out in prayer.
Thanks for coming out and the opportunity to lead. SYITG
Per the below from Dark Helmet:
“So, I can’t remember everything that we did, but here’s a general idea:
We made a couple of trips around the lakes with several stops along the way. We ran up the road, past the SplashPad:
– Rock station: 15 curls in cadence, 15 overhead press in cadence, 15 bent-over rows
– Gazebo station: 15 dips, 15 Derkins, 15 step-ups each leg
– Path Station: 15 squats
– Bottom of the Hill Station: 15 Imperial Walkers
We made the loop twice.
Then we went and did 7’s on the hill: Burpees at the top and Big Boy Situps at the bottom
Then we headed to the coupons and got a partner. One partner ran while one partner did as many Tower of Powers with the coupon as he could before his partner got back. Finished off that station with a few flutters with a block press.
Then we headed back to COT and did a couple minutes of Mary
“And all Sargento did was walk around carrying a weight. He said it’s doctor’s orders.””
Ozark knocked it out of the park with the Q today! Runners ran, ruckers rucked, fartsackers fartsacked!
Mt. Hollywood conducted a fun WOD style tribute to our nation’s independence day. Following the warmup at our AO, we mosey’ed out downtown to the battle ground. Conducting 17 reps of the first exercise, and 76 reps of the second exercise, the following list was posted for the PAX to perform OYO:
- Burpees / Side Straddle Hops
- Pull Ups / Jump Lunges (single count)
- Diamond Merkins / Mountain Climbers (double count)
- Triple Bear / Squats
- Overhead Shoulder Press (with coupon) / Rocky Balboas (double count)
- Mike Tysons / Seal Jacks
- Peter Parkers / Flutter Kicks (double Count)
- Airplane Cobras / American Hammers (single count)
- CDD / Freddy Mercury’s (double count)
On the return mosey, the PAX were challenged with sprinting out the last 100 yards. Red Ribbon earned another red ribbon.
Finalizing out the morning included:
- 20 Big Boys, OYO
- 10 Box Cutters, IC
- 25 Merkins, OYO
Announcements included notes about workouts for 4th of July, reading of the Declaration of Independence, and upcoming races in Belmont and Cramerton.
Prayer support was offered to Norwood, Hufstedler family, and the Kavanaugh family (neighbors to Blueprint) who just lost a patriarch family member to a stroke.
Disclaimer:
Pledge:
The Thang:
Modified PT Classic. One lap around track, 100 of each……SSH, Squat, Merkin and LBC. Broken down into 4 sections of 25 each.
One lap around track, 75 of each, additional lap I think. That’s all for that.
Modified Dora 1-2-3
Partner 1 does Heels to Heaven or Homer/Marge, partner 2 runs to 2nd bench and back. Instead of counting to 100/200/300, round one was one trip, round two was two trips, I think you’ve got it from here.
Enough time left to lunge to first set of benches and mosey back to the parking lot.
Time:
Announcements:
2nd F lunch next Wednesday, July 19th at Pita Wheel in Dallas
Sargento with Q at The Pub tomorrow, Linus has Sammich
Joys and Concerns:
Sargento recovering well
Lifting all Marriages up in Prayer
Sargento has Uncle going through Chemo right now
Honored, Linus
Wirenut reached out looking for someone to Q and keep an eye on Old School while he was at the beach. I gladly obliged for my first Q at Old School in a while. I missed leg work earlier this week so I figured what better way to kick off July than with some sprinting, plyometrics, and other “Wojo stuff”. Great crowd this morning, let’s get started!
Warmup: SSH, Don Qs, hip rotation stretches, and some runner stretching to get the hammies loose. We quickly moved over to the shelter to do some leg swings and finish loosening up the hips.
Slaw was nice enough to bring some cones for me to layout some markers. The soccer field was pretty wet so we used the upper parking lot instead. I laid the cones at our starting line as well as around 25 and 50 yards out.
High Knees to the last cone, then Butt Kickers all the way back x3
High Knee Skips to the last cone, walk back (x2)
Exaggerated stride to the last cone, walk back (x2)
Exaggerated stride to the first cone, roll into a sprint (x2)
Full Sprint to the last cone (x3)
Full Sprint to the last cone and half-way back (x2)
Lunge walk to the first cone (x2)
Time to circle up for some plyo-work:
10 Jump Lunges (x3)
10 quick jumps (with a partial squat) (x3)
10 Tuck Jumps (x3)
10 – Quick SSHs without the arms (x3)
5 – SSH Tuck Jumps (without the arms) (x3)
5 – each leg – one leg quick jumps (x3)
5 – 4 quick jumps and 1 one leg tuck jump each leg (x3)
The legs seemed sufficiently destroyed at this point so we moved back into some stretching to loosen things up.
Now for classic bootcamp work to finish the workout.
Escalating 4 Corners – the exercises were chosen by the PAX. 10 Burpees, 20 Merkins, 30 LBCs, 40 SSH (well, I think that’s what we called)
Circle up for 2-3 minutes of Mary and Time was called!
Thanks for the opportunity to lead you all this morning.
Prayers: Norwood, Huck, Ratchet’s family, Hacksaw, Travelers, Brillo, Sarlacc