Author: Daniel Tiesworth

  • Mcgruff patrol: aisle 5-bringing in the crowds

    COP

    sightings of dudes we haven’t seen in a while as we rolled up including McGruff and Aisle 5. We warmed up, his cadence was impeccable.

    THANG

    we did an assortment of ex with the kb’s

    COT

    wrapped up, numbers, names, YHC took us out

  • mumble chatter galore

    COP rolled up to a group of dudes ready to chatter….a lot, like through the whole workout. It was good

    stretch, warmarama, dojo dan then

    THANG

    DO EACH ex 1x all the way through, rinse and repeat for total 3x
    1 30 sec break between set 1 and 2 then no break

    Set1
    Swing x16
    Deadclean (squat W a clean 1 hand)x 16
    Curl x20
    Ww3 x16

    Set2
    Skull crusher x15
    Goblet clean (squat w a clean 2 hand) x20
    Single leg deadlift x 8 each leg
    Halo x10 each way

    Set3
    lawn mower x20 each side
    Thruster x20
    Alabama prom x20
    American hammer x 30 single

    Set4
    Bench press x 20
    Lunges x 10 each leg
    Merkin/dry dock pull thru x 12

    COT

    number/name arama, announcements, yhc brought us out

    privilege and pleasure gents

  • clean up on aisle 5

    rolled up to find an aisle five sighting and a cold fricking morning.

    COP-we got right to work with a warm up with some side, straddle hops, some little baby crunches and some dojo Dan.
    THNANG

    KB     OH

    DO EACH SET 3x

    30 sec break in between each

    Set1

    Swing x16

    Deadclean (squat W a clean 1 hand)x 16

    Curl x20

    Ww3 x16

    Set2

    Skull crusher x15

    Goblet clean (squat w a clean 2 hand) x20

    Single leg deadlift x 8 each leg

    Halo x10 each way

    Set3

    lawn mower x20 each side 

    Thruster x20 

    Alabama prom x20

    American hammer x 30 single 

    Set4

    Bench press x 20

    Lunges x 10 each leg

    Merkin/dry dock pull thru x 12

    Ponch brought us out

    pleasure and privilege

  • doors

    on the way in dumar informed me that after 3 years I still had to write his BB

    COP

    we ran a good bit, stretched some, he used all the non-F3 names, and we proceeded to the

    THANG

    where he made us come up with all of the ex at each door, switching ex every 3 doors until we reached the hill. He contemplated a buorbon based theme but then did a mod’d cincuenta check with some “push ups” and other stuff.Then off to the tennis courts where we did a standard 4 corner wo

    COT

    announc/name/number and YHC brought us out

  • old hundo forgotten

    We did an awesome classic KB at OH on tues i forgot to post

    COP

    it was cold so we warmed up

    THANG

    we did 3 circuits, 3 rounds of each circuit and ran some

    it was a full body wo

    COT

    name/numberama, annc and prayer req’s, ponch brought us out

    the end

  • hot pot at sot

    rolled in to a group of MOTs and a couple of bootcampers

    COP

    doozie started us on a warmup, passed it to me but I passed it to dumar. Dumar came up with a quick plan

    THANG – quad check. It was a run up the hill, lbc, squat, wall sit. rinse and repeat 4x

    passed it to nancy and he ran us around the track with 8 stops and a bunch of ex’s

    passed it to yhc and i ran a quick 4 corners w merkin/jump squat/ssh and mh’s

    COT

    name/number-ama, annc, dumar took us out

    Good work

  • 3(4) doors down

    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

  • my massage therapist does extra

    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

  • HOT POT at the shed

    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

  • a long forgotten BB

    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