doozy had a wo in mind, but let me grab the q. We did a warmarama in the usual fashion and then some dojo dan
THANG
this was a doors wo with an assortment of upper, midsext and lower body ex’s alternating every 5 doors with the # on the door corresponding to the # of reps
we ended w a triple check with plank and flutters along w a mary circle
COT
namarama and numberama with the 2 runners, YHC took us out
pleasure and privilege gentlemen
Warmarama then the
THANG
DO EACH SET 3x
KB
Set1
Swing x10
Deadlift x10
Curl x20
Ww3 x10
Set2
Skull crusher x10
Goblet squat x15
Single leg deadlift x 5 each leg
Halo x10 each way
Set3
lawn mower x15 each side
overhead press x15
Alabama prom x15
American hammer x 30 single
Set4
Bench press x15
Lunges x 5 each leg
V sit x5 good ones
Merkin or dry dock pull thru x10
COT
namarama, numberama, announcements, YHC took us out
it was an honor and privilege gents
it was cold
rolled up with 2 in the truck to a group waiting in the cold
COP warmarama in the usual way with the usual suspects at the shed.
THANG
The one and only Futon started us off with warmup and a series of 11’s with incline decline merks. He saw it fit to call on Dr. Scholls and passed it to him first. Futon was warned that it might be a mistake as amelia burpess were likely on the menu. He did not disappoint. It was a blur of bear crawls, curls and amelia burpees. Futon then recommended we pass it to a volunteer, I was voluntold and did some dojo dan and a PLT followed by a DORA with some usual ex’s. I passed it to Murr and he finished the punishment with some block work on the arms and a ROF.
COT name/numberama, prayers and FUTON took us out.
Honor and pleasure gents
Warmarma
Taziki, Captain Kirk, cottontail, fly boy
Dojo Dan
Pole smokers x15
Dry dock x 15
Jump squat x15
Rinse and repeat x3
Get a parter
Partner leg toss x15
Boxing cockroach x15
Rinse and repeat x3
Triple check
1 partner mod burpees
1 partner squats
Dora
100 ww2
200 squat
300 ssh
Wall sit
1 min
Shoulder taps 50 single count
Against wall Heads shoulders knees & toes
X15
Rinse and repeat x3
cop – rolled in with a nice OC and DK combo surprise.
warmarama – in the normal way with some pillow talk and an exchange of words with an angry elf. Pillow talk apparently isn’t taken for a f3 nickname yet. Fly boy apparently enjoys speaking his mind to people he doesn’t know. He’s savage.
THANG – we did some dojo dan, practiced some kicks and some blocks – the pax looked like they were ready to fight in UFC
so, we mosey on over to the light poles for LPA
ex at both ends, started at 10 reps and increased by 10 reps while dropping a light pole at each set w a run in between. Ex’s were mod’d burpee, dry dock, ww2, squat, etc etc up to 90 mount climbers on each side.
LPA ran up to 614 and 30sec
COT – announce, name/number-ama, prayer req’s, and YHC took us out
it was a privilege and pleasure to lead such a fine group
7 battle-hardened warriors met at wawa on a crisp spring morn…we headed out with a determination to serve along with a Relay hardywood donation of bangin foot support for the men in buckingham. The car-ride chatter was pleasing a fullfilling, the farts were displeasing and wretched. We rolled up early, did a practice mosey, nancy led us in bro-ga, and the 3 men we were there to see emerged ready for a beat down. YHC gave it his best.
COP introductions, a short warmarama in the F3 way, then the
THANG 1st up was Dojo Dan with instx on front kicks, lunging front kicks, punching techniques, and high blocks. Martial arts play time ended with a jump into the 11’s for a merkin set on one side and jump squats on the other. After a 20 count from lynx we got on to some BLIMPS with 10, 20, 30, 40, 50, 60 burpees, lunges, imperial walkers, merkins, plank jacks, and ssh, respectively. 20 count from buckets brought us to a set of partner ex’s. BOOYA merks, PLTs 10 rep 3 rounds each, boxing cockroaches 15 reps 3 rounds each, DORA 100/200/300 merk/squat/ssh. Grabbed some coupons and hit a triple check to end it with lbc and curls for the girls. We hit about 55 min after stretching out with ghost, buckets and lynx leading us in cool downs.
COT
annc, prayer req, YHC brought us out. Coffee with the resident bridgers was good chatter and bonding. Connections were made and we were asked if we were returning. It was pointed out during coffee by lynx that we did not do number/namarama as YHC seems to have forgotten an important aspect of finishing a WO. We rolled out and hit Cumberland diner. We didn’t look out of place as much as our last visit as YHC wore his Buccee’s t-shirt to help us fit in with old men, flannels, camo, side arms and trucker hats.
Hardywood’s donation will be much appreciated by the bridgers as YHC noticed the a few of the residents were not in good supportive athletic footwear.
It was a pleasure, honor and privilege to lead such a fine group of gentlemen
COP dumar and yhc rolled up to find 3 green mile regulars waiting. Out of the gloom came a dude who said it’s my first time. first FNG out of GM in a hot min and he’s from hampton park. explained a few things on the mosety to the warmarama. While explaining yhc stated it would be a beast to which several pax said “imagine that hermey running a beast, greaaaat”
THANG
beast mode build a beast – merkins, 6 front kicks each leg, squats, ww2, carolina dry dock then choice A or B on repeato all ex or 2 amelia burpees at each 666 stop.
sprint to flag, stretch
COT
number/namearama, annc, prayer req, futon brought us out.
FNG was named bobsled after cool runnings/he’s from jamaica convo.
WELCOME bobsled, you killed it brother
honor and privilege to lead you gentlemen
COP a 6 pack of studs showed up for a hermey KB punishment
warmarama, stretching a short mosey and straight to work
THANG – we did 4 sets of 4 ex each, ran through 3x and ramped most ex up by 5-10 reps each time
swing, ww3, deadlift, curl, skull crusher, goblet sq, single leg dead, halo, lawnmower, overhead press, apds, american hammer, bench press, lunges, v sit and merkin pull thru
broke a mean sweat, a solid mumble chatter throughout, these men killed it
COT name/numberama, annc, prayer req, heist led us out
honored to lead
COP a group of 8 hearty warriors showed for a good beatdown. We did a warmarama in the usual fashion with ssh’s, lbc’s, some stretching and the like. Then we did some dojo Dan with front/round kicks and a horse stance punch fest.
THANG
this was started with a merkin/jump squat/ssh/kb press 4 corner prost style but truncated when YHC realized it was taking to long to get to the promised kb wo.
KB was a long list of old and new ex with a variety of reps and grouped in to 4 ex w a small break. We rolled through that list 2x with some mods to get our arms swoll. We sweat until time was called.
COT was name/numberama, announce, prayer request and YHC brought us out.
Gentlemen it was my honor to lead you all.
Cop – it was a cool spring morning that brought out a hardened Amelia crew and two New Marketeers to get it done. Once I saw hardywood don the weight vest I decided it was a beast for sure. We warmarama in the usual ways with ssh, stretching that hardywood couldn’t do, and a jog over to the THANG – a beast built on the sweat of the men stacking until we slayed it. Merk/pj’s/ww2/LtD’s/jump squat/ssh with a 3 burpee Amelia style buy in at the tail end. Hit a sesh of dojo Dan with some front/round kick and karate style punch training. Wrapped up with a scholls lead stretch. Privileged to lead you boys. COT with name/numberama, annc and thx brought us out. You guys are animals, way to work.