WARMUP: Discuss the route
THE THANG: A 4-mile run through the Masey neighborhood and Dobys Bridge with some hills along the way
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
3 PAX for a post 4th Workout.
Still recovering from the 1776 workout so we strapped some weight on… or carried a sandbag and walked 2 miles.
We also stopped every 4 minutes and did 10 Merkins, 10 squats and 10 LBC.
Workout was good but the fellowship was great.
:facepunch: :facepunch: :facepunch:
Standard warmup…
One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B… I think this allows a little longer recover before heading into the 3rd set which helps you to push harder. I’m going to tell myself that, cause I am still in pain two days later.
Set A:
Clean into a 1 arm thruster x10 (5 EA)
Front raise x10
Single-leg dead lift x10 (5 EL)
Set B:
Bent row x10EA
Tricep Extension x10
Squat x20
Set C:
One-arm swings x10EA
Overhead Press x10EA
Racked split squat x10 each side
Between rounds cooldown lap ending in a 20yd bear crawl to spike the heart rate to get ready for the next round.
This was a tough one. I’m pretty sure Band Camp thought I was making it all up, cause I don’t have to put Sharpie on my forearm… Welcome FNG Splash Pad! Hopefully there was enough fun in there to offset the splashing / dry heaving…
Run up Massey hill to the parking lot, and short warmup. Then the workout split up into 4 segments. (2 strength and 2 intensity)
1. 100 burpees: 10 minutes, 10 burpees EMOM
2. Run to Print Shop for 3 rounds of 5 pullups and 5 toes to bar
3. Run to CoG for 10 flights of stairs
4. Run to Improper Pig for 3 rounds of Balls2Wall (with shoulder taps) and wall sits (with overhead claps, arm flutters, and air presses)
Run to COT
WARMUP: SSH, MNC, WM, IW, HW
THE THANG:
DORA: Timer 100yd run
200 step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises
Thang 2
TABATA (40 sec of work, 15 sec rest)
Round 1 – Mountain Climbers, Bomb Jacks, Squat Thrusts, High Knees
Round 2 – Lunges, S.S. Hops, Merkins, Speed Skaters
Round 3 – American Hammers, Flutter Kicks, LBCs, Hold Plank
MARY: Few Exercises
ANNOUNCEMENTS: CSAUPs,
COT: Closed in Prayer
WARMUP:
SSH x 10, IW x 10, Merkins (IC) x 10, Downward Dog, Peter Parker x 10, Upward Dog.
THE THANG:
Stations were set up in a T shape where “Home Base” is at the intersection of the 3 points.
Round 1
15 burpees at “Home Base”
Bear crawl ~ 25yds to station 1 do 15 merkins
Jog back to home base
15 burpees at “Home Base”
Lunge walk ~ 25yds to station 2 and do 10 hang cleans w/ sandbag (5 each arm if using KB’s)
Jog back to home base
15 burpees at “Home Base”
Broad jump ~ 25yds to station 3 and do 10 sit up get ups
Jog back to home base
Round 2
Following the same modes of transportation,
10 burpees at home base
25 merkins at station 1
20 hang cleans at station 2
15 sit up get ups at station 3
Round 3
Following the same modes of transportation,
5 burpees at home base
35 merkins at station 1
30 hang cleans at station 2
20 sit up get ups at station 3
MARY:
ANNOUNCEMENTS:
Sweaty Barry, Summer CSAUP series, F3 Dad’s
COT: Family and loved ones
WARMUP: IC exercises and stretches
THE THANG: Killer B’s on the football field —
End zone:
5 burpees –> Bear Crawl 10 yards to 10 yard line
10 Yard Line:
5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line
20 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s —> Bear crawl 10 yards to 30 yard mark
30 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s / 20 Big Boy Sit Ups —> Bear crawl 30 yards back to Endzone
All run a lap, repeat
Run 2 laps then we all ran to the end of the bleachers and followed up and down the stairs to the other end.
MARY: stretching for the last couple mins
ANNOUNCEMENTS: sweaty Barry Thursday, Jaegar upcoming, tortoise and the hare upcoming, stuff the bus upcoming- sign ups open
COT: prayers for the Shook family, prayers for the FMHS 10th grader’s family, prayers for marriages, prayers for kids back to school soon
WARMUP:
Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins
THE THANG:
Bring bags to outdoor amphitheater
Three rounds- ladder workout
5 man makers
Up a level
5 burpees – back down to first level
Up a level
5 HR merkins- back down to first level
Up a level
5 diamond merkins
MODE- Bear crawl up hill
5 Squats with bag
Up a level
5 split squats
Up a level
5 single leg squats
Up a level
MODE- Reverse crawl
Flutter press 4ct
American hammers 4ct
LBCs 4ct
Big boys
MODE- Third round- lunge walk
Over to loop
Partner 1 bag on bag plank
Partner 2 runs to end of lot and back, 2 rounds.
Bag toss for last minute to burn it out!
MARY: see round 3 :arrow_up:
ANNOUNCEMENTS: newsletter, pints n padres summer cookout 7/23
COT: yes
11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday’s Honey Badger workout – sorry
We began with some dynamic stretching: Toy Soldiers, butt kickers, high knees, and open gates. Next, we moseyed to the drop off loop.
I explained this workout was similar to riding a boat in rough weather, your legs will be sore and it will be difficult to walk.
Workout: Two laps around the car loop. Four cones with a different mode of transportation to each.
1. Burpees Broad Jumps
2. Lunge Walk
3. Bear Crawl
4. Run to Shovel Flag and back
Extra credit: 20 SSHs, 15 Squats, 10 LBCs, and 5 merkins at each light post.
Great job this morning!
WARMUP: ssh, windmills, Peter Parker’s, Parker Peter’s, monkey humpers, etc
THE THANG: 13s – station one = merkins and shoulder taps, move to station 2 via Lt. Dans, station 2 = big boys and am hams, moser back to station 1
MARY: N
ANNOUNCEMENTS: Y
COT: Y