WARMUP: no
THE THANG: 1/3 trails, 1/3 forbidden land, 1/3 corn dogs at the strawberry festival
MARY: not present
ANNOUNCEMENTS: Twister was on TV, sign up for the Cannoli Run, Twister was on TV
COT: always
Warmup
Partner up for 100s
100 burpees split between two partners while one farmer carries both bells 30 yds and back
100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells)
100 total one arm swings between you and partner
End with Airborne’s hip special and some Mary
Laredo… with a little enhancement.
6 rounds
25 Squats
25 Hand Release Merkins
25 walking Lunges
400m lap
Then when done
25 4 count flutters
Lap
25 burpees
Lap.
Took us right to 6:00.
Thanks to Kaiser for the opportunity!
WARMUP: Negative
THE THANG: If you’re not shouldering a sandbag, you’re carrying a kettlebell. We covered over 3mi.
MARY:
ANNOUNCEMENTS: Newsletter
COT: 5th CORE Principle
WARMUP: ssh, merkins and morrocan night clubs
THE THANG:
Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next.
Round one – single arm press( each arm), upright row, y press and dry docks
Round two – single arm curl, single arm row, both arm curl, both arm row
Round three – diamond merkin, single arm chest press, merkin, both arm chest press
Dora super sets
100 shrugs, 100 Superman’s
80 merkin, 80 gorilla row
60 dips, 60 cleans
Farmer carry a big lap with bell and coupon from the truck
MARY: yep
ANNOUNCEMENTS: yep
COT: yep
WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.
MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach
ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter
COT: Prayer or praise from everyone, families, marriages, safe travels home
WARMUP: circuit sans Easter eggs
THE THANG: circuit with Easter Eggs – decible fell for Roadrunner trap.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Windmill
Merkins
Peter Parker’s
THE THANG:
Do Overs
I created the MXC – Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in the group, do the mode of transportation before the next set.
After Groups I and II are complete, farmer carry bell to the top of Bob Jones Stadium road and back
Group I
Mode of transport: Bear Crawl to cones and back
5 – Manmakers
10 – Curls
15 – Goblet Squats
20 – Bentover Rows
25 – Chess Press on 6
20 – Renegade Rows (1x)
15 – Flutters, Bell High (2x)
10 – Tris
5 – Manmakers
Group II
Mode of transport: run block around parking lot
20 reps
1. Deadlift
2. Shoulder Press
3. Cleans (1x)
4. Swings
5. Lunges
6. Snatches
Farmer Carry to top of hill and back
After challenge was complete, I asked teams for time. 15-20 minutes was average.
I gave the team a “do over” and the challenge was to be repeated but faster.
COT: You were given a second chance. How will you use? What will you do better? Get a faster time. what bad event happened to you: layoff, parenting, divorce. What will you do differently next time?
Improvements: I would shorten the bear crawl distance and bell carry distance.
Music: The Killers – Hot Fuss
WARMUP: mosey up to the base of spring street, near where the old Hardee’s was
THE THANG: run up and down spring street, suicide fashion. Run out to the first cross street, and do 15 merkins, then return to start for 5 bomb jacks. Run out to the second cross street and do 15 merkins, then return to start for 5 bomb jacks. Repeat this for 3rd, 4th, 5th, etc cross streets
At the end of the workout, the pax gathered at the far end of spring street, and ran the half mile back to the start point at pace (some very fast)
MARY: there were a few interludes waiting for the pax to reassemble where some Mary was executed
ANNOUNCEMENTS:
COT:
WARMUP: did a little broga in honor of <@UL1RR80MR>. Very much needed and appreciated.
THE THANG: went to the tables for a round of dips derkins and step ups. Got deterred by some cars coming outta the back of school so we pivoted. Went to the front to do loops with several stops for exercises. Ended up something like this. 4 exercises at each stop with 10, 10 ,15, 20 reps. Wam, merkins, mtn climbers, and shoulder taps. Run to nxt spot. Then squats, sumos, calve raises and monkey humpers. Mosey to next spot for big boys, weezy Jefferson’s, American hammers and flutters. Last round of SSH, jump squats, overhead claps and monkey humpers. Interspersed was my testimony to a relationship with Christ and Matt. 4:19 Come follow me and I’ll make you fishers of men.
MARY: had time for a little of this.
ANNOUNCEMENTS: litter pickup and other stuff.
COT: check