Category: Uncategorized

AO: The Farm

QIC: Infinity

The PAX: Chile, Pavarotti, Running Man, Brooklyn, Rocketman, and Rocky

WarmUp: 23 SSHs IC, 10 Don Quixotes IC, and 15 Little Bitty Arm Circles IC

The Thang: Hero WOD dedicated to police Officer Jacob Hancher (F3 Hightower) who tragically was killed in the line of duty October 3, 2020 at an (too young) age of 23.

EMOM Circuit 1: Squats and Lunges w/ Merkins

A total of 50 Squats and 40 lunges done in 5 sets of 10 and 8 respectively.

(HT was killed in the month of October) 10 Merkins EMOM.

23 Coupon Swings (HT was 23 y.o.)

EMOM Circuit 2: 2 ct. American Hammers (AHs) and Crunches w/ Burpees

A total of 100 AHs and 100 crunches done in 5 sets of 20 and 20 respectively.

(HT was killed on the 3rd) 3 Burpees EMOM.

23 Coupon Swings

EMOM Circuit 3: Hand Release Merkins (HRM) and Coupon Swings w/ Flutter Kicks (FK)

A total of 50 HRMs and 35 Coupon Swings done in 5 sets of 10 and 7 respectively.

(HT was killed in the year of 2020) 20 1 ct. FKs EMOM.

23 Coupon Swings

Grinder (HT was killed at apx. 10pm = 10 rounds of Planks in silence)

10 rounds of Planks 35 seconds a piece w/ 8 seconds of rest)

Observations:

For the first time, we had too few coupon blocks for the number of PAX posting on a weekday—in the rain! YHC is delighted to have this problem, but recommends each man procure his own cement block for future workouts. At one point, YHC was asked for a substitute workout for coupon swings, but was slow to answer. Honestly, it’s hard to sub such a full-body movement like that. The best exercises integrate multiple muscle groups and are difficult to substitute, but YHC did his best to provide such. Really, we need more coupon blocks in the future. Next time you’re at Lowe’s, buy one.

COT:

This hero WoD is a good reminder that not all heroes serve in the military.

Each of us serves the greater community in some way through our jobs.

When God said that we would eat our bread by the sweat of our brows, He was giving us advice as well as prophecy.

We need to work for our own well-being, that of our families, and the greater community.

However, need to be sure not to let work become all-consuming.

YHC ended the CoT with a humble prayer petitioning for greater strength and stamina from these workouts to better serve our families and communities.

We then got in a picture as the wind and rain were picking up.

AO: The Patriot

QIC: Lazlo

The PAX: Lucius, Choo Choo, Grease Monkey, Spokes, Wedding Singer, CableGuy, Coconut, Speedo, Situation, Flipper, Maguire, Surely, Citrus

WarmUp: SSH, burpee, imperial walkers, 2x burpee, cherry pickers, 3x burpees, Moroccan night clubs, 4x burpees

The Thang: the PAX moseyed to “the hill” (you know the one I’m talking about) and split into groups of 4. While one group ran the hill and back as the timer, the other thee groups did BWS, merkins, and LBCs, respectively. Then rotate until all PAX did all sets. Then repeat it all again

The PAX then moseyed to the arena, where again one group was the timer and broad jumped up the stairs, first three steps at once, then two steps, then every step. The other three groups did dips, toe taps, and wall sits, respectively.

The PAX then to the basketball court. Timer was bear crawl length of the court and crawl bear back. Exercises were alternating lunges, balls to the wall, and SSH.

Final rotation was back at the field. Timer was a 100 yd 80% sprint at 80%, then return at 100%. Other exercises were mountain climbers, burpees, and WWIs.

Mary: due to ineffective time management skills by the QIC, we skipped Mary today.

COT: It’s Veteran’s Day today and we’re honored to have several veterans and active duty soldiers among us. We’re grateful for all that they and their brothers and sisters have done and continue to do for us every day. I remember at DARPA talking with a service member about the temporary nature of the job. He said that he was grateful for the 3 year post – it was the longest he and his wife and kids had lived in one place. It’s not just risking their lives. The challenges of deployments are as varied as the individuals that make up the armed forces. Thank you, all of you, and your families and loved ones, too, for all of your sacrifices, and I hope we can all express our thanks more than once a year.

AO: Compound

Golf Q, Weds Nov 11, 2020

QIC: HT

PAX: Ashe, El Niño, Roddick, YNAB & HT

Warmup:

Warmup jog across field, butt kickers, high knees, Karaoke both sides, hug knee and quad stretch, SSH, WMH, Michael Phelps, Kick forward, straddle kicks, club swing.

The Thang:

Rotating Stations to strengthen legs & core to improve golf swing

Round 1

1. Weighted dumbbell Lunges
2. Lateral Med Ball Toss (timer)
3. Underhand sledgehammer swings
4. Squat on bleacher
5. Short range Chip, bear crawl to recover your ball, sprint back

Round 2:

1. Shuttle run (timer)
2. Sledgehammer Swings
3. Gobblet squats
4. Med ball Squat toss
5. Medium range chip, bear crawl to recovery sprint back

Round 3:

1. Jog around soccer field (timer)
2. Big swing into driving net (active recovery)
3. Hammer press squat, alternate over shoulder
4. Step up on Tire
5. Med ball slams, opposite side
6. Medium range chip, bear crawl to recovery sprint back

Mary:

20 cadence LBC’s, cut short ran out of time

CoT:

Remembering what Gnarly Goat shares Sat, depending on the day we show up to the Gloom on sliding scale. Some days feeling great, some days just ok, and some days feeling down. Posting could be the PAX highlight of their day.

Happy Veteran’s Day to all that serve and have served our country!