Monkeying Around at the Snake Pit

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WARMUP: SSH, Cpickers, MNC-w/ calf-raise, sit-out-Burpees

THE THANG:
Round-1: IC (6ct.): Squat-knees to press

Pyramid: RSwing, Am.Swing, Catch/Goblet, squat, Sqt-Thrust, (switch grip), Deadlift
– set for rep count… progress up to 5 & back

Shuffle over to Tire Station

Rnd-2: Monkey-King series on elevated tires (10 each exercise)
– alternating one arm, dead lift to chest
– Deep squat-2-arm front raise
– Alternating one arm snatch
– Alternating one arm, clean
– Eye of Sauron: explosive deep squat, (2-hand snatch)

Rnd-3: Dora – 1 pax rolls tire up hill… flips it back down … then swap
Other pax:
– 100 Goblet squat to Halo (alt. 1x-ct)
– 100 Deadman-to-Barbarian

MARY: 10 KB-BBSU

ANNOUNCEMENTS: QvQ, Luka-5k

COT: held… prayers for being present w families, job security… other stuff

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Hurt So Good

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WARMUP: Short mosey around amphitheatre, down path by pond around fire pit and back with some exercises along the way and short COP. Mosey to stairs in strip where Epic sits.

THE THANG: Figure 8 loop that includes a run upstairs, lunge walk to right end, run downstairs back to starting point, run upstairs, bear crawl to left end, run downstairs and back to starting point. One core exercise.

We did rinse/repeat of this route a total of 7x with some mods to vary the lunges and to include some crawl bears.

Mosey home

2 mins of burpees or flying squirrels

MARY: She finished off each lap

ANNOUNCEMENTS: Convergence Fri for leadership transition, Jaeger on Sat

COT: Always! Some added reflection by YHC on “Home” my word for 2025 and DOAH added some thoughts on his word “Grace”

It was great to have pax pushing themselves and each other throughout. Also a treat to have DOAH for his first ride along with the Dawn Patrol (his 2nd workout of the morning!).

Grateful for presence of each of you men. SYITG!

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Pillars of Pain – Part II

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No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with Partner 1.
Big lap around the field and back to the front of the school with stops at each corner, bear crawl and farmer carry between stops.
Sandbag exercises man makers, curls, Flutters . Lunge walk to last pillar. Squats, LBCs, bend over row. 10 reps at first stop, +10 reps at each next stop.
Back to flag for COT.

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5.5 tested The Gauntlet

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WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO
THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago). 10 exercises, 1minute AMRAP, 30 seconds rest. Exercises included SSH, Merkins, Squats, CDDs, Seal Jacks, etc.. Right down how many reps you did in a minute.
Then mosey to drop off lane for a classic Dora. Back to the loading dock for Gauntlet round 2. See if you can do one more rep than round 1.
MARY: No time for Proud Mary
ANNOUNCEMENTS: Blood drive
COT: Prayers for marriages, kids and community

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300 Reps and More

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Warm-O-Rama
Grandpa Jacks
Grandma Jacks
SSH
Moroccan Night Clubs
Michael Phelps
Arm stretches

Thang 1
40 Thrusters
40 Merkins or Squat hold Chest Press
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps
Thang 2
10 Squat Knees to press Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs
– 2 Rounds
Thang 3 – Hercules
Series of 3 single arm exercises immediately flapjack
3 Swings
3 Cleans
3 Push Press
– 2 Rounds

Announcements were made; read the news letters
Prayers for the Wyatt family and Pax.

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