Leave No Stone Unturned

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We had six at the Forge this morning. Started with a mosey around the parking lot before doing the typical warmups.
Next a modified DORA, same counts with different exercises added bonus with a large rock. Curls, overhead press, and flutters. Once completed, we ran to the back of the tire store for a set of step ups, erkins, and dips. We continued around the back of HT. Completed a sidewalk shuffle and walk sit.
Back to the front of the building where we began the workout. We finished with a man maker ladder. Partner 1 performed the man makers while Partner 2 ran. Flip flop
Back to COT.

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Everything and All of Them Smokin Workout

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Warm-Up:
SSH x 25
Imperial Walkers x 15 (IC)
Moroccan Night Clubs x 20 (IC)
Windmills x 10 (IC)
Strawberry Pickers x 10 (IC)
Cheese Shredder

Block 1: Load & Move:
AMRAP (5 minutes) x 2 Rounds:
Sandbag Clean to Shoulder x 10
Ruck/Weighted Vest Walking Lunges x 20 steps
Kettlebell Swings x 20
Bear Crawl (ruck on) – 25 yards

Block 2: Grinder Circuit:
3 Rounds:
Sandbag Squats x 20
Kettlebell Renegade Rows x 10 each arm
Ruck Push-Ups x 20
Kettlebell Curls x 20
Plank Jacks (ruck on) x 20
Rest: 60 seconds between rounds

Mary:
Flutter Kicks until time was up (IC)

Announcements: Read your newsletter

COT: Prayers and Praises

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Baseball and Boston music

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WARMUP:
SSH
Arm circles
Michael Phelps
Low slow squats
Catchers
Broga

THE THANG:
Farmer carry to parking lot
Planks with sandbag drag 2x

Stations and Exercises (Baseball-Themed):
• Home Plate – “Batter Up Swings”: Single-arm kettlebell swings – 12 reps per arm (alternate arms each inning). Focus on explosive hip drive, as if powering a base hit.

MOT farmer carry

• 1st Base – “Steal the Base Lunges”: Kettlebell reverse lunges – 10 reps per leg (hold kettlebell goblet-style at chest). Step back into lunge, drive forward—mimicking aggressive base advancement.

MOT duck walk

• 2nd Base – “Double-Play Thrusters”: Kettlebell goblet squat to overhead press – 12 reps. Squat deeply, then explode upward while pressing the kettlebell overhead (like turning a double play).

MOT bear crawl with bell toss

• 3rd Base – “Tag-Out Rows”: Single-arm kettlebell bent-over rows – 12 reps per arm. Hinge at hips, row the kettlebell to your side (as if fielding and throwing out a runner).

MOT Lunge walk

In between each rounding of the bases we did a mosey, flutters and other exercises to pause

Took 4 trips around the bases with the final straight farmer carry

MARY:
Was done

ANNOUNCEMENTS:
Bethel
CSAUP
ruck
Tortoise and hare

COT:
Health
Travel
Family

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Stairs, step ups, heavy weight carry, broga

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WARMUP: load up rucks, sandbags and kettlebells
THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises, progressive all the way to 10 step ups each leg and 40 calf raises (total reps 110 step ups and 220 calf raises) load up weight and head to the Sunbelt parking lot.
Split the pax in two teams, team one carries all weight, all rucks, sandbags and kettlebells down about 50 yards each way while team two crunches those abs, rinse and repeat times 3.
Load up and back to amphitheater

MARY: 12 minutes of stretches and broga. Back to COT
ANNOUNCEMENTS: frozen chicken collection by suplex and poppins.
Sign up for Bethel next week.
Keep training for May 16th event.
The Manion is coming in April.
If you are over 45, please get a yearly check up and ask your doctor for colonoscopy.
COT: prayers for Uhaul’s family and unspoken prayers that we all carry in our hearts.

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Barrel of tities, came out sucking my thumb

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WARMUP:
Cherry pickers, wind mill, side stradel hope, mozy
THE THANG:
AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd
MARY: mix of core exercises
ANNOUNCEMENTS: read newsletter
COT:

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The Armory

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WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs
THE THANG: Grab your bells and scoot on over to the other side of the parking lot
Pair up by counting off. Poppins has a lame leg so he goes with the ones because there's a pair exercise.

Written in chalk in the parking spaces are seven exercises. They are spaced out so that you have to bell-crawl between them. Every exercise is each side or 20 combined.

  • Run a lap (no bell)
  • 10 shoulder press
  • 10 arm curl
  • 10 chest press
  • 10 bent over row
  • 30 swings
  • 10 electrice slide
  • WHAT? Two iron poles with a sand bag suspended in the middle. Each partner takes a deep step to one side in a deep. One knee at 90º, the other leg straight. Then stand up straight. Then to the other side. That's one.

After a full round is complete, sit down in a tight circle for "pass the Dutchie". One cycle L, R, L, R

One more circuit
Dutchie L, R

One final circuit
MARY:
ANNOUNCEMENTS:
COT:

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Off Campus

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WARMUP: Old man stretches
THE THANG:
Ruck w/sandbag to signal light at Hubert Graham. Partner 1 farmer carry sandbags to the first light pole, switch out at each light pole until we reached the bridge.
Hopped the guardrail back to individual sandbag carry down Lakeland Trail Dr, right on Hunters Run.
Stopped for a quick break before we climbed the steps in back of the school.
Back to the front of the school onto the soccer field for a bag toss across the field and back.
Return to COT
MARY: Around the horn for an ab exercise, ended with 5 Simbas
ANNOUNCEMENTS: Men's Shelter
COT: made it back

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