Virtual WOD Update:
Coors had a well deserved fartsack, sleeping in. It wasn’t a true fartsack since he posted 5+ miles of rucking. Congrats on finishing another year of teaching and winning Indiana Teacher of the Year.
Al Gore also had a late start, but made up for it by doing the HHH WOD. He replaced the warmup with a plethora of other exercises that were much worse IMO.
Minion also did the HHH WOD, but skipped Mary because I tricked him with my Double Dragon theme sort of like the time Spur teased us with a Beatles themed Q.
Optimus knocked out a solid 4+ mile pup ruck. Conveniently, his fitbit broke so we will have to take his word for it. Truth is, this HIM probably went 6 miles and is just being modest.
Spur had a “fast day today”. What the hell does that mean? I am guessing he accidentally forgot to type the word food. “Fast FOOD day today”. He probably ran to McDonald’s to get a McFlurry, Large Fries, and Big Mac. Can’t wait to smoke him again on our next run together.
Class Act threw us a curve ball today. No pup ruck or plate carrier. Just a Lazy Murph with a bunch of WWIIs. Congrats to you as well ITOY!
Don’t forget to bring canned goods on Saturday to fill up Bethel’s food bank! Also, if you are bored, show up at Lights Out’s house and help him move 6 yards of mulch.
QIC: HHH
PAX: Tank (Murph), Lights Out, The Mick, Fonzie, 4Howa, Atticus, Scarecrow, Mr. Incredible, Dr. Freud, Antman, Mufasa, Thunder, Campbells, and HHH
14 Pax came out even though they saw the WOD the night before. I am guessing the opportunity to see people in person and workout together outweighed the eccentric exercises. Social distancing was practiced and there were about 3 people that took some blocks home. Take good care of your new pet rock. They make a good seat for coffeeteria; just ask Mr. Incredible.
In ruck news, Dr. Freud is leaning towards the 20 L and will be testing one out tomorrow at the trailhead. Come out and support him on this journey.
Here is what we were able to get through in 45 minutes:
Warm Up
MNCSSH (25 IC) (Start palms up and feet together)
8 Ct Newton’s Cradle to Double Merkins (5) Newton’s Cradle Example
8 Ct Bean Picking Monkey Humpers (10)
Lateral Toe Touch (10 IC) (4 Ct) Example Video
IST Squats (10 IC) Example
Jog down and back (200 M)
High knees down (100 M)
Butt Kickers Back (100 M)
Carioca down and back (200 M)
The Thang
Leg Thruster to Merkin (4 Ct) (10 IC) Example
Squat to upright row (15 IC) (Start w/ coupon at waist) Example
Military Press to Skull Crusher (4 Ct) (20 IC)
Burpees (5 OYO)
Bear Crawl 4 parking spaces then run to curb and back (Run or SSH for 60 sec)
Walkout Merkin (10 OYO)
Goblet Squat to Military Press (15 IC) (Start w/ coupon at chest)
Deadlift to Curl (4 Ct) (20 IC) (Start w/ coupon down low)
Burpees (5 OYO)
Bear Crawl 6 parking spaces then run to curb and back (Run or SSH for 60 sec)
Chest Press to Leg Raise (4 Ct) (15 IC) (Start w/ coupon up/legs down)
2 Arm Row to Deadlift (4 Ct) (20 IC) (Start w/ coupon down)
8 Ct Coupon Complex (20 IC)
Burpees (5 OYO)
Bear Crawl 8 parking spaces then run to curb and back (Run or SSH for 60 sec)
Reverse Pickle Pounder to Chest Press (4 Ct) (15 IC) (Start w/ coupon up/6 down)
Single Leg Romanian Deadlift/1 arm row (4 Ct) (10 IC each leg) Proper SL RDL technique Example
Forward Lunge w/ Overhead Hold (10 each leg)
Burpees (5 OYO)
Bear Crawl 10 parking spaces then run to curb and back (Run or SSH for 60 sec)
Mary
8 Ct Alt Shoulder Taps to Makhtar N’Diayes (10 IC)
Hydrant Whips (10 IC each leg)
Merkin Jacks (10 IC)
VanGoghdas (10 IC) Example
Box Cutters (10 IC)
Bay City Scissors (10 IC)
Plank (1 min)
Moleskin:
So the overall theme of the WOD was to do as many compound exercises as possible. I settled on calling it Double Dragon because I am Asian and also really enjoyed playing the game on my NES back in the day. Burpees into bear crawls made the run more like a walk, but it didn’t seem to phase a few pax. The Hydrant Whips were in honor of Scarecrow’s 44 B-day so I hope we see more of it in future Marys and start calling them Scarecrows.
I am definitely rusty with the cadence count and WOD timing. TBH, I was never really good at it anyway so I’ll keep trying. I’m sure the new exercises play a small part as well.
Loved seeing Tank get after it and killing that Murph Challenge. It is also great to still see some great virtual WODs. Keep sharing/posting so we can stay motivated and bank them for days you don’t feel like coming up with your own VWOD. For those posting in person, there are still a few WODs that are unfilled for the end of the month. Please consider signing up!
Although in-person WODs have a new feel, Coffeeteria has been great. Same great talks, but with fresh air and extra room to stretch your legs!
Continue checking in on each other and sprinkle in a few extra prayers each day for the PAX. I am always counting my blessings for having each of you in my life!
See you when I see you!
-HHH
Leave a Reply
You must be logged in to post a comment.