Author: Trent Romans

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Lindsay and TRX Meet the Cow

Lucky number seven posted for some fun in the gloom.  Here’s how it went down:

PAX: Wedding Singer, Umbrella, Toga (QIC), Offshore, Penny Loafers, Nurse Ratched, Olan Mills

Gloom Factor: Seventy and sunny, per usual

Quick disclaimer then mosey to GWP for warmarama then execute the following:

  • Lindsay reps with Muscle Ups and LBCs between the baseball fields (Note: Lindsay = reps totaling 40, start with 30/10, 25/15, 20/20, 15/25, 10/30)
  • Sevens with pull-ups and swing rollouts (think ab roller but with swings)
  • Lindsay with dips and knee ups on the swings
  • Lindsay with curls and WWII

Indigenous People’s run back to the flag.

COT with YHC taking us out.

Announcements:

  • Friday happy hr ruck
  • New book study started last week (see 3rd F) and it’s not to late to join

Stay Classy,

Toga

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Starting Over

PAX: Redskull, Cowboy, B&B, Bagger Vance, Toga (QIC), Black Widow, Shoota, Detective Pikachu, Little Show, Clean Plate, Left Twix, Bouchee, Hobby Lobby, T Cell, Hambone, Black Lung, Noble Virus, and various others…

22 redwoods posted to get stronger and focus on working past perceived limits today.  Here’s how it went down:

Preamble then mosey to gravel lot for warmarama.  Mosey to STEM building for modified curb crawls= The standard issue curb crawl up to 7, but the merkins are not executed until everyone is on the line.  Crowd Pleaser!

Mosey to front of STEM school for a little isometric fun= 7 rounds of wall sits and inverted row holds for 30 secs.  Team one holds up the wall while team two holds the top of the row.  Flapjack and repeato for seven cycles.

Mosey to bball court for the ever popular “Death by Shuttle Run”= 10 yd shuttle run adding one rep EMOM.  We started at 5 and went to 15.

On your six for Mary.

COT with YHC taking us out.

NMM: We all have challenges, and we all need to be together when we’re overcoming them.  The PAX put in some solid work today as everyone was pressed to get on the same page to complete the workout.

Stay Classy,

Toga

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11s Never Felt So Good

PAX: Not a Sport, Nurse Ratched, Wedding Singer, Toga (QIC), Offshore, Boone’s Farm (KOTTER), Hugs Not Drugs (kotter), Umbrella, Penny Loafers, Venus

Gloom Factor: 70 and Sunny

Ten redwoods moseyed on over to GWP to get a little stronger in the gloom.  Here’s how it went down:

Watch Toga and Not a Sport fail to get the flag in the ground (there may be pills for this?) then mosey to the GWP parking lot for warmarama.  Mosey to playground for 11s=

  • 11s with Pull-ups and merkins
  • Break for Mary
  • 11s with Chin-ups and

Mosey to ballpark for 30 muscle ups then rush it on back to the parking lot for COT, YHC took us out.

NMM:  It’s always an honor to lead, and there was a bigger than usual PAX at the Cow.  New faces, old faces returning and .. Venus.

Stay Classy,

Toga

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Choosing Your Own Adventure

PAX: Offshore, Umbrella, Hugs Not Drugs, Toga (QIC), Not a Sport, Venus, Olan Mills

Gloom Factor: 70 and sunny

Seven redwoods posted to get a bit better today, and they were all armed with the power of choice!  Here’s how it went down.

Mosey to pull-up bars for brief warmarama.  Then begin the special ‘Pick Your Path to Adventure’ WOD= 5 exercises with a set number of reps done in the order of your choosing, BUT you can’t move to the next exercise till you complete all the reps (Get it?  You pick your own path.  Like the old kids’ books.  You get to choose.. guess you had to be there).

Round 1:

  • 50 pullups
  • 50 merkins
  • 50 squats
  • 50 WWII
  • 5x up and down the stairs at the construction site

Round 2:

  • 60 lat pulls
  • 60 werkins
  • 60 4 ct flutters
  • 60 jump squats
  • 3 x around the track

Mosey back to the flag for Mary and YHC took us out in the COT.

Stay Classy,

Toga

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Most Popular Q on the Beach

PAX: Offshore, Not a Sport, Umbrella, Black Widow, Toga (QIC)

Gloom Factor:  Sunny and 70

Five redwoods posted for a brand new opportunity to join the fight at Granny White Park.  Here’s how it went down:

Mosey to parking lot to GWP sand volleyball courts.  Yes, all sand, all the time, in all the places!  YHC recommended losing the shoes and we began warmarama then start Brazilian jiu-jitsu style warmup=

  • bear crawls x2
  • shrimps x2
  • shot walks x1

Begin main event = 3, 5 minute rounds with one minute “corner” breaks.., just like a UFC bout.  Each round consisted of nonstop lunges, merkins, burpees, some core work and squats.

Mosey back to parking lot for Mary= flutters, APDs, Jane Fondas

COT= Offshore took us out

NMM:  If you ever want to see a PAX get unhappy, just roll them in sand for a few minutes.  YHC even had it in the ears, and I’m not sure how you guys with hair handled that.  Fun times indeed!

Stay Classy,

Toga

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We’re going to need more blocks!

PAX: Big Baby, Life Champ, Kennethfairee, Stuart Little, Rain Man, Bad Boy, Liger, Hussain, City, Detective Pickachu, Shoota, Hack Face, Dan and Dave, Red Skull, Blue Mule, Hambone, B&B, Click Bait, Socket Wrench, Red Tees, Rudy, Noble Virus, Honey Do (FNG), Toga (QIC)

Gloom Factor: 70 and Sunny

BIG PAX of 24 posted to get a bit better this morning.  Here’s how it went down:

Mosey to gravel lot for standard issue warmarama then head back to main lot for everyone to select a coupon.  Mosey to Brother-at-Law’s hill (behind the bus lot) for BAL’s special coupon workout.

P1 runs to bottom of hill and back while P2 executes an exercise.  Flapjack then repeato x3.  Exercises:

  • block press
  • squat
  • curl
  • WWII
  • bent rows

Return coupons and head to the basketball court for the shuttle run of doom= shuttle runs increasing by 1 EMOM.  We started at 5 and made it to 13 before time expired.

COT and YHC took us out.

Stay Classy,

Toga

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Racetrack Mashup

PAX:  Umbrella, Olan Mills, Hugs Not Drugs, and Toga (QIC)

Gloom: 70 and Sunny, as always

Four horsemen took to the streets of The Hill Center to get a bit stronger today.  Here’s how it went down:

Thang: Mosey to parking lot beside the parking deck for warmarama then head to the faux grass area beside uncle Julio’s for some exercise mashups on the clock:

Round 1= 45 sec of work on the following:

  • Good morning to squat jump
  • Oblique merkins
  • Split Squat to Split Jumps
  • Windshield Wipers
  • Dive Bombers
  • Hand to Foot, Knee to Elbow
  • Plank up downs
  • Skaters to Single-Leg Burpee (not fun)

Round 2= 1 min

Round 3= 1.5 min

Mosey back to the flag and Umbrella took us out.

Stay Classy,

Toga

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Short-order Q

PAX: Umbrella, Olan Mills, Soft Serve (Kotter), Black Widow (Kotter), Hugs Not Drugs, Not a Sport, Redskull, Toga (QIC), Old Fashioned, Soccer Tease, Offshore, One more?

Gloom Factor: Nada= 70 and sunny, per usual

Thang: Lunge from Racetrack start to pull-up bars to begin Black Widow’s “I can’t run” special order Q.  It went like this:

  • 11s with Pull-ups and Atomic Merkins
  • 11s with chin-ups and Werkins
  • 11s with inverted rows and clerkins

Lunge back to parking lot for Mary.

COT: OM took us out.

NMM: It was great to have a good size group at ye ol’ Racetrack this morning.  The PAX seemed to appreciate an upper body focused workout per Black Widow’s special requirements.

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Agility Fest

PAX: Not a Sport, Hugs Not Drugs, Umbrella, Toga (QIC)

Gloom: 70 and sunny

Four HIM posted at The Purple Cow to get a bit more agile this morning.  Lateral movement and recollections of sports seasons gone by were rampant.

The Thang:  warmup mosey to BHS field, standard warmarama then lineup for ye ol’ agility drills: high knees, butt kickers, stick and move, 2 in 2 out, side to sides, carry overs, and d back drills.

Head back to BMS parking lot, dodge the dump trucks, then form up for EMOM 7s with burpees and WWIIs.  Finish with some Mary.

Stay Classy,

Toga

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We’re going to need more blocks!

Seventeen showed up for a glorious morning on the 4:13 campus.  Conditions= Seventy and Sunny (for real this time) and fun was had by all.

PAX: Bagger Vance, Red Skull, Detective Picachu, Hambone, T-Cell, Cowboy, Venus, Skinny Jeans (FNG), Jackie Moon, Olan Mills, Squirrel Nuts, Humble Pie, GMO, Iron City, Sleeves, The Stranger, Toga (QIC)

Warmarama in the parking lot then lineup to each member of the PAX to get their own block and then head to the basketball.  Half the PAX lined up on opposing sides of the court then begin block party=

Rev 1: 20 block merkins, 20 squats, 20 block sit-ups, bear crawl across and backwards run back: repeato x2

Rev 2: 20 curls, 20 lunges, 30 flutters while holding block press: crab walk across and backwards run back: repeato x2

Rev 3: 20 presses, 20 swings, 30 heels to heaven, lunge down and back: repeato x2

Rev 4: 20 skull crushers, 20 deadlifts: repeato x2

Mary

COT with Bagger taking us out and Red Skull pumping the coffee

NMM: It was great to see a strong showing for the newest class at The Stronghold.  These men are dealing with a big life transition at a time when there is so much going on in our world, nation and town.  It’s a great time for us all to support one another.