Author: f3nano

AO: #freestate

QIC: @deegle

The PAX: 4 – @Horshack, @winston, @blackdiamond

WarmUp:

• Side Straddle Hop (SSH) x 50 IC
• Willie Mays Hayes x15 IC
• Harry Rockettes x 15 IC
• Couple laps, sprints and running backwards on the sides
• Imperial Walkers x15 IC
• Frankenstein x 15 IC
• Merkins x 15 IC
• Cherry Pickers x 15 IC
• Mountain Climbers x 15 IC
• Windmills x 15 IC
• One lap around the blacktop, karaoke on the sides

The Thang:

• Circuit First Round – all exercises 45 seconds, 15 seconds to recover
  • Step Ups
  • Dips
  • Squats
  • Erkins
  • plank
• 2 suicides on the tennis court
• Circuit Second Round – Repeat First Round
• Jacobs Ladder 1-2-3-451 Burpees

Mary:

• Freddie Mercuries x15 IC
• Reverse Crunches x 15 IC
• Leg Lifts x 15 IC
• Dying Cockroach x 15 IC
• Travolta’s x15 IC
• Little Mermaid x15 IC

AO: The Patriot

QIC: Wedding Singer

The Pax: @Lazlo, @Myspace, @Roadkill, @Spokes, @Cableguy, @Fishfry, @Magellan, @Citrus, @Bratwurst

Warm Up: SSH, Imperial Walkers, Hillbillies, Downward Dog, Cherry Pickers, WMH, Michael Phelps, Fellowship lap around the track

The Thang: Rotate through four stations:

Station 1: Coupons

You have the power – you are the timer

1. Squat thrust

2. Overhead press

3. Kettleball swings

4. Curls

5. Atlas Shrug

Station 2: Core

1. Freddie Mercuries

2. American Soldiers

3. Flutter kicks

4. Big boy sit ups

5. Plank

Station 3: Classics

1. Merkins

2. Squats

3. Lunges

4. Burpees

5. Mountain climbers

Station 4:

Choose your exercise

Work together!

Mary: A few favorites from Station 4 from Fishfry and Magellan. Side plank leg lifts, LBCs, Flutter kicks.

COT: Pax attacked this workout in different ways. We know these exercises, but we still can learn a lot from each other.

DATE: 2021-05-26
AO: Loco
Q: Banjo (WV)
PAX: Gigawatt, Hoff, Husker, Mittens, Inglewood, Pre, Scranton, CrotchRocket, Beaver Nugget, Bobcat, Dial-tone, Water Hammer, Bolt, Shute FNGs: Gilligan, Rafiki
COUNT: 17
WARMUP:
SSH, LBAC, Mountain Climbers
THE THANG:
Hero WOD- Loredo in honor of Eddie Loredo
[Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom.] 6 ROUNDS OF:
24 Squats
24 Merkins
24 Walking Lunges
Run 400 Meters

Extra credit:
Dueling Rings of Fire- 2 circles of Pax, competing.
Stationary Pax alternate between Al Gores and Boat as Pax relay bearcrawl around the circle. Every Pax completed 2 rounds of bearcrawls.

MARY:
1 Min Parker Peters
1 Min WW2 Situps
1 Min Plank
1 Min Supermans

ANNOUNCEMENTS:
Charles Town AO launch 29 May at 07:00. Contact Banjo(WV) or Scranton for details or directions.

COT: Sgt. Loredo’s death is not the end of this hero WOD. His wife, who was in the Army also, was tapped by the Army to develop a course on resilience after Eddie’s death. Through the grieving process and subsequent work, she has helped thousands of soldiers and their families deal with physical, mental, and emotional trauma through the resilience course. More to come in the near future from F3-Ralph in St. Louis (Matt Crossman) who plans to publish Loredo’s story.

DATE: 2021-05-25
AO: General
Q: citrus
PAX: D’Artagnan, Traveler, Toolbox, Fairweather
FNGs: Bleu Cheese, Skinner (FNG)
COUNT: 7
WARMUP: SSH, WMH, Cherry pickers, IBAC, IW, Hillbillies, Merkins, Downward dog

THE THANG:

PART 1:
PAX lined up on the 5 yard line for a 9:29 AMRAP, then completed: 5 burpees
25 SSH (2 count)
Inchworm 5 yards
10 burpees
50 SSH
Continue to add 5 burpees and 25 SSH

PART 2:
PAX lined up on goal line and took turns leading through the following: 5 rounds
25 monkey humpers
20 yard bear crawl (switched to 10 yards after 1st round)
20 yard crawl bear (switched to 10 yards after 1st round)

PART 3:
9:29 AMRAP
5 Merkins
25 Mountain climbers (2 count)
Lunge 5 yards
10 Merkins
50 Mountain climbers (switched to shoulder taps midway through) Continue to add 5 Merkins and 25 Mountain Climbers

MARY: 46 LBCs, 46 penguins, 46 count plank

COT: Many white Americans have done a lot of relearning about Black history over the past year, and it’s important to keep that up. One suggestion is to watch 13th on Netflix, which is about demonization of the Black (and BIPOC) community through laws that on their face don’t seem discriminatory (https://www.netflix.com/title/80091741).

AO: FreeState
QIC: @Horshack
PAX: 4 – @BradyBunch, @Deagle, @Black Diamond

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Burpees x 10 OYO
• 2 Laps around the blacktop–High Knees on long sides.
• Merkins x 10 IC
• Cherry Pickers x 15 IC

The Thang – Coupon-orama

• Circle Up with your Coupon – AMRAP 40 seconds and 20 seconds to recover, 3 Rounds w/ Coupon-icides in between
  • Arms Side of the Circle:
    • Curls,
    • Upward Press,
    • Upright Rows
  • Legs Side of the Circle:
    • Jump overs Coupon,
    • Slow, Low Squats holding Coupon
    • Side lunges holding Coupon

Mary:

• Big Boi Sit Ups x 15 OYO
• Rodeo Flutters = (10x Outlaws CC, 10 x Outlaws C, 10 Flutters) x 2 IC
• Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 center IC
• LBCs x 15 IC
• Protractor for 60 Seconds, immediately followed by Flutter x 10 IC

COT from Horshack:

· My last workout before I turn 50 tomorrow

· Statistics say I’ll last another 25 years, and if I’m lucky and play my cards right another 25 after that.

· The last 25 years have been a bit of a blur

· Getting married at 25 and moving around to 3 different cities

· My 30s were spent starting a family and moving 3 times in larger houses to put our crap and digging in professionally.

· My 40s were spent splitting my time between taking care my kids and house and work. I also took care of my parents as their health declined and suffered the loss of every member of their generation.

· As I look ahead to my 50’s I don’t know what the decade will bring.

· What I hope it brings is what I often neglected in my 30s and 40s. I hope we sustain the gift that we started here last summer and fall

o Regular exercise and taking care of these unreliable bodies

o Building friendships among great men and helping our communities which need a lot of help