The Bodyweight Battalion

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Disclaimer Shared
WARMUP:
All reps of 10
Wind Mills
Moroccan Night Clubs
Imperial Walkers
Hillbilly Walkers
Cherry :cherries: :pineapple: Pickers
Jog to the top of hill and meet (Non-Jogging) Q at the stage

THE THANG:
3 Mini Circuits Workout 3 Rounds at Each

First Circuit- Upper Body Control
– Incline Merkins (Push-Ups) 15Reps
– Glute Bridges 30 Sec Hold
– Plank Shoulder Taps 20 Reps
– Carolina Dry Docks 10 Reps
– Rest. Rinse and repeat for a total of 3 Rounds
Second Circuit- Core & Stability
– Forearm Plank Hold – 30 Seconds
– Dead :skull_and_crossbones: Bugs :bug:- 10 Reps each Side
– Side Plank – 20 Seconds per side
– Slow Mountain Climbers- 20 Total
– Rest. Rinse and repeat for a total of 3 Rounds
Third Circuit- Lower Body Strength
– Low Slow Squats – 15 Reps
– Reverse Lunges – 10 Per Leg
– Glute Bridges- 15 Reps
– Wall Sits – 30 Secs
– Rest. Rinse and repeat for a total of 3 Rounds
Finisher – Finish Together
– Low slow squats – 10
– Merkins – 10
– LBCs – 10
– 20 Second Plank Hold

MARY: Stretch and Cooldown

ANNOUNCEMENTS: Leaders on the Link, Bourbon :tumbler_glass: & BBQ :meat_on_bone:, Read newsletter

COT: Always stay with COT

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King of The Ring October Edition

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WARMUP: Get Cindy and take her to the stadium
THE THANG: 5 rounds of 5-minute AMRAP. Only complete revolutions counted in the score. If you were not finished by the time the timer went off, it’s like it didn’t happen.

Round 1: Block Party
– 10 overhead press
– 10 curls
– 10 step-ups on the block
– Run to the end of the stadium and back.
– Rinse and Repeat until time expires.
– Round 1 Count:
– Audit 3
– Splinter 3
– Ruby 2
Round 2: Stadium Climber
– Run to the top of the bleachers
– 10 incline merkins
– 10 step-ups each leg
– Run down the stairs
– Rinse and Repeat until time expires
– Count After Round 2
– Audit 7
– Splinter 6
– Ruby 6
Round 3 Pull-up Gauntlet
– 5 pull-ups
– 10 squats
– 5 merkins
– run to the bottom of the hill and back
– Rinse and Repeat until time expires
– Count after Round 3:
– Audit- 10
– Ruby- 9
– Splinter – 8
Round 4: Hills Revenge
– Run to the bottom of the hill
– 5 merkins
– 5 squats
– Run to the top of the hill and to the stop sign
– Rinse and Repeat until time expires
– Count after Round 4:
– Audit- 13
– Ruby- 11
– Splinter- 11
Final Round: The Ring
– Run 200 m
– 5 merkins
– 10 shoulder taps
– 10 mountain climbers
– Rinse and Repeat until time expires
– Final Count
– Audit – 17
– Ruby- 14
– Splinter -14
Audit was crowned King of the Ring.
MARY: Time expired
ANNOUNCEMENTS: There are a ton of opportunities to give back. Read your newsletter and do something to help with one of the many opportunities.
COT: Remember perspective and why you do what you do. When you feel off, look inside and see what you’re not dealing with that is causing strife. But allow for grace and patience.

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Stand-Up Colosseum Beat Down

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WARMUP:
– SSH – 20 IC
– Imperial Walkers – 15 IC
– Moroccan Nightclubs – 20 IC
– Windmills – 15 IC

THE THANG:
Part A – 4 Corners Grinder (16 min)
– Corner 1: 20 Merkins
– Corner 2: 20 Squats
– Corner 3: 20 Carolina Dry Docks
– Corner 4: 20 LBCs
– Mode of travel between corners: Power skip first, Bear crawl second, Run third, Lunges fourth. AMRAP until time.

Part B – Partner Dora (17 min)
– 100 Hand Release Merkins
– 200 Squats
– 300 Flutter Kicks (2-count)
– One partner does exercise, the other runs to the curb about 50 yards away and back. Switch until reps complete.

MARY:
– Boxcutters – 15 IC
– American Hammers – 20 IC
– LBCs – 20IC
– Stretch: hamstrings, hip flexors, shoulders

ANNOUNCEMENTS: Golf tournament sign ups still open, keep an eye out for trash pickup date, Bourbon and BBQ tasting in November, read your newsletter!

COT: yes

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Adventure to no man’s land

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WARMUP: Didn’t really do one.

THE THANG:
Mostly rucked around and stopped along the way to do exercises.
Merkins, squats

Stopped in a parking lot for bear crawl and merkins every other space and then lunge walk back

Walked to bottom of hill for OH press and bent over rows. Ruck quickly back to the top of the hill. Repeat exercises.

Found another hill, rucked down to pool
5 man makers, 15 curls, 5 man makers
Ruck back up and repeat exercises.

Rucked around a loop, stopped for squats rucked back toward school to the back playground
10 each side pull throughs
20 LBCs

Rucked the rest of the way around the school
Finished with a bear crawl from one cross walk to the other. Roughly 70 yds.
MARY:
ANNOUNCEMENTS:
COT:

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On the fly

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WARMUP: yes
THE THANG: wall sits w/ 20x MN & OHC. Mosey to Parking spots for bearcrawl, merkins ladder for 7 spots, bearcrawl back. Rinse and repeat at wall, back to parking spots for bearcrawl, cdds. Mosey to apartments for hill work 7’s. Slapshot chose burpees(shocker!) at the bottom, Senator chose squats. Mosey back to half wall for 10 step ups, 10 calf raises, 5 box jumps and 10 dips, 10 derkins, 10 irkins, rinse and repeat. Mosey back to wall for wall sits and alternating modes of transportation and exercises from one side to the other while pax hold wall sit. Mosey to COT
MARY: yes
ANNOUNCEMENTS: read your newsletter
COT: talked about what was on our hearts and minds

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Hill repeats and miles

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WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat

Stations 2 and 4 keep changing the number of reps in a 21s style.

A lot of elevation going both ways.
MARY:
ANNOUNCEMENTS:
COT:

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