Category: Uncategorized

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

AO: The Patriot

QIC: CableGuy
The PAX: Bone, Flipper, Sourdough, Citrus, Spokes, Magellan, Brown Bag, Lucius, McGuire, Wedding Singer, Speedo, Roadkill
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Cobra Kai
The Thang: Pax split into four teams and did four rounds of Amrap per the circuit below with two breaks for Eurovision-inspired song workouts:
Jaja Ding Dong: Hold a high plank; one merkin for every Jaja; two for every Ding Dong
Waterloo: High knees; drop for a burpee on every ‘Waterloo’
Amrap circuit:
Team 1: 500M run
Team 2: Corner (Atlas Shrugs / Curls)
Team 3: Midfield (Kettle Bell Swings / Durkins)
Team 4: Corner (Chest Press / Coupon Squat)
Finish with a fellowship lap
Mary: LBC, Toy Soldier, Freddie Mercury, The Sourdough
COT: Look at the power of this group to bring lapsed Pax back to the fold and activate FNG’s. Welcome back Sourdough and Roadkill; welcome Magellan for his first non-Social Distance workout.

DATE: 2021-05-24
AO: Loco
Q: Gigawatt
PAX: Bolt, Mutumbo, Refueler, Dial-tone, Nolan, Mater, Brisket, Scranton, Water Hammer, CrotchRocket, Hoff FNGs: None
COUNT: 12
WARMUP: SSH IC, DQ IC, DD/CK OYO, MC IC
THE THANG: “Lesley” Hero WOD Pairs Competition
30 minute AMRAP
24 Iron Mikes
24 Hollow Rocks
24 Air Squats
24 Big Boy Sit-ups
24 Burpees
PAX paired up into teams. The Team that completed the most rounds won. Today’s reward was a gold world champion belt. Once a team completed a round, they would ring a bell notifying the other teams. They also recorded the number of rounds they completed on a white board. HIM’s were able to give “extras” to their partners for support. MARY: Forgo Mary because the WOD was core heavy.
ANNOUNCEMENTS: #loco Memorial Day Blackbeard beatdown and we are starting plans for a F3 Family Field event.
COT: Hero’s are all around us. Many times we only think about the Military Hero’s (rightfully so) when truly we are surrounded by hero’s that do thinks for us and we may never see it. Lesley Zerebny was a Police officer who was shot and killed in the line of duty, leaving behind an infant and a loving husband. She was doing her job to protect and serve the people in her community. Never forget those that sacrifice so much for everyone else.