Warm up in motion run backwards a lot
Dirty McDeuce
Exercise and bear crawl ramp and run around gym
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Warm up in motion run backwards a lot
Dirty McDeuce
Exercise and bear crawl ramp and run around gym
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Conditions: 69 F & 73% RH
Scratchy throat. Not the best night of sleep. Promised some H8! practice. Let’s go.
5:28am and concerned my warning of what was to come would scare the PAX off. Out of the gloom comes the creHater (creater of the H8!) himself, @Hawgcycle. He quickly warned YHC that my advertisement of H8! practice may not have been the best pitch. Yea yea, I know that now. In the next minute three more brave PAX arrived. I quickly discovered that none of those three were aware of the preblast provided, including @Hand Grenada who claims the government doesn’t allow him to have the Slack app.
Short mosey to the field. Normal warmup consisted of AV, GG, PPP, MC, TF, FT, SSH.
Since only @Mr. Rogers was present for the first Metry H8! practice last month, directions were provided. Shortly after, we were off to the races…
6 laps was the goal
We started on the south side of the bleachers.
Each lap consists of running north snaking the bleachers to the far side, bear crawling to the steps of the gym, run a lap around the gym, bear crawling back to the north side of the bleachers, snaking the bleachers back to the starting point on the south side. At the start, descending burp and merk pyramid starting at 6 (burpee and 6 hand release merkins, burpee and 5 hand release merkins… burpee and 1 hand release merkin).
Rinse and repeat, going down the ladder.
• Run over 2 miles of bleachers/stairs
• 420 yards of bear crawls
• 21 burpees
• 56 merkins
Mumblechatter was kept to a minimum as everyone was pushing hard till the finish. We were reminded that most workouts are as much about mental toughness as they are about physical ability. Push yourself but don’t hurt yourself.
Some love it.
Some H8! it.
It was hard, but we showed up and gave it our all.
10/17 H8! practice at #Okwata (not entire time)
10/24 H8! is back at #Okwata thanks to @Pinewood
You vs. You
Count. Name. Announcements. Intentions. Prayer.
SYITG
Standard summer time conditions. Disclaimer and warm-arama.
-Exercise #1 – HSKT/Merkins (IYKYK), jog to rock, 5 thrusters – repeat for 10 mins
-Exercise #2 – PAX rotated through variety of exercises (Burpees, Step-Ups, OHP, Dips, BBSUs, Rows, FKs) using a 10rep Burpee as our clock, rest for 10 secs, alternate exercise and repeat.
Special prayers of Gratitude and Blessings for all!
Light crowd…missing a lot of the regulars lately (but good to see FT back at it)….unsure why…let’s be sure we are reaching out to fellow PAX!
Disclaimer and mosey to the football field
Warmup: SSH, AV, GG, arm circles, self love, and some low slow squats
Mosey to the rock pile, choose your rock carefully
Indian walk down the jogging path and track to the north endzone
In keeping with the El Diablo theme of honoring fallen hero’s, we completed a modified “Laredo” honoring Army Staff Sgt. Edward Laredo killed by an IED in Afghanistan June 24 2010
6 rounds of 24 reps per exercise recognizing the date of his sacrifice
24 curls
24 squats
24 american hammers
Walking lunges to cone 1
Bear crawl to cone 2
Run to cone 3 and return
x6
Partner up for some bonus work, alternating with partner
– 24 rows / LBCs
– 24 curls / merkins
Return to rock pile
6MOM: freddie mercurys, flutter kicks, dollys, LBCs, dying cockroach, wife pleasers, leg lifts (hold em up)
Mosey back to flag, plank and big boy sit ups until Scantron and Rougarou were ready to join us
Count-o-rama
Name-o-rama
Announcements
Intentions
BOM
Pleasure to lead, apologies for the delayed backblast
Warmarama
1. SSH x 25
2. Overhead Claps x 25
3. Moroccan Nightclubs x 25
4. Mountain Climbers x 25
5. Shoulder Taps x 25
C.L.I.M.B.
• 50 Carolina Dry Docks (Push Up, Head Touch Ground)
• 50 Lunges (2 = 1)
• 150 Imperial Walkers (2 = 1)
• 200 Mountain Climbers (2 = 1)
• 150 Burpees
MARY TIME
• V-Ups
• Dying Cockroaches
• (Mayhem called out an exercise here and it happened so fast that I can’t recall it. Next time!)
• Plank
• J-Lo’s
• Freddy Mercury’s
COT
• Countarama
• Namarama
• Announcements
• Prayer
I knew the challenge when I hit send….Mr. Rogers has set the expectation for a “Hero” beatdown so I decided to go with one living. Sgt Dakota Meyer – Medal of Honor Recipient Afghanistan. His story on YouTube is worth the 10 minutes. While I tried to give some motivating tidbits the key is simply enter and endure the storm (especially with prayer) as often you’ll look back and it was really the fear not the storm because it was actually only a shower!
We had another Hokie FNG along with “Cray-fish” from down range join is the slightly warm Aug morning. After disclaimer and speaker in hand we head to the field for a warm up:
SSH
Hill Billy
Side lungs
Scorpion Kicks
Shoulder Taps
Mnt Man Poopers
Head to the playground for Cindy
20 minutes goal was 6 rounds
3 pull ups
6 merkins
9 squats
Mosey to the bleachers then sprint the 3 sets of stairs then slow mosey back to recover, rinse and repeat
Most ever pax finished at least 5 rounds+
1 minute recovery
Line up for a boombox Indian run around the track then onto the back of the gym
1 round of running man
1 round of bar rows
2 rounds of Hero Wednesday Mornings
10 over head claps
8 donkey kicks
6 secs of BTT and if possible 1 shoulder press
Boombox Indian Run back to the bullpen.
With 1 minute left 6 Burpees for good measure
COT – Be a Porsche with No breaks when it comes to doing the right thing in protecting your family and friends.
Welcome Roy-Rogers!
4 men gathered on Independence Day-eve to witness my VQ. Little did we know it was a going away party for my wedding ring. RIP
Disclaimer and mosey to the football field
Warmup: SSH, windmills, grass grabbers, arm circles, self love, low slow squats
Grab a rock and regroup at the north endzone where he honored US Marine Capt. Garrett Lawton, killed by an IED in August of 2008 while serving our country in Afghanistan.
North endzone (with rock): 20 curls, 20 chest presses
Sprint 100 yards
South endzone: 20 air squats, 20 merkins
Sprint back
x5 for 100 reps of each exercise and 1,000 yards
Bonus work:
Overhead press x 10
Rows x 10
Mountain climbers x 10
Return to rock pile
6MOM: Flutter kicks, dolly, LBCs, freddie mercurys, dying cockroach, wife pleasers, leg lifts
Mosey back to flag
Count-o-rama
Name-o-rama
Announcements
Intentions
Prayer
UGSFSR (Unsuccessful group search for Sambreaux’s ring)
It was a great way to start the day with 2 FNG’s showing up. Reminder to all, the importance of introducing new men to our group.
Quick warmups of Grass Grabbers, Abe Vigoda’s and Arm Circles.
Thang:
In keeping up with Mr. Rogers theme, we did a half Murph dedicated to Army Sergeant Bryan Cooper Mount. He was killed July 21, 2020 in Eastern Syria. He was a husband, son, brother, and leader who was adored by everyone who knew him.
In no particular order and done individually:
4 laps around track=1 mile
50 pullups
100 merkins
150 squats
Finish with 4 laps or whatever you have left in you.
Mary back at the flag.
Credit to Vagabond for the new FNG names. Welcome Crackspread and Little Mermaid.
COT
The Site Q at El Diablo has set the precedence to have a hero WOD to honor those who have paid the ultimate price. After a brief disclaimer and a warmup, YHC complied with the following:
6 rounds for time
24 air squats
24 push-ups
24 walking lunges
400m run
With about 10 minutes remaining, move to the parking lot for burpee broad jumps and some Mary.
COT
NMM
The Laredo
While serving in Afghanistan, Army Staff Sgt. Edwardo Loredo died on June 24, 2010, when insurgents attacked with an IED. Loredo previously served in Iraq. Hence the 6/24.
The pax crushed it with time left over. They had the choice of bear crawl between burpees or burpee broad jumps. Roughly about 15 or so completed.
Unbeknownst to YHC, this WOD was completed a few weeks ago. We honored this fallen warrior twice.
SYITG
