WARMUP: Gear Carry
THE THANG: Sandbag fun, KB fun
MARY: Short and sweet
ANNOUNCEMENTS: Read Newsletter
COT: Prayers for children, marriages. Praises for health to exercises and the men of F3.
WARMUP: Side-strattle hop, high knees, arm circles, hip openers
THE THANG:
· Duck, duck, goose
· Pyramid involving squats, curls, push press, and back rows
MARY:
ANNOUNCEMENTS: Volunteer
COT: Praises for support and community
Woke up with a sharp pain in my lower back, yeah, the one that has been bothering me for a while… Brawny and Mainframe knew about abit do all we did is walk around the school, they carried sandbags, I hauled the pain on my back.
Prayers for families and traveling.
Warm-ups began with some SSHs, WMs, IWs.
Next, Partner exercise – partner 1 farmer carried sandbags around the small parking lot loop, partner 2 ran in the opposite direction and switched out when they met up. Two laps were completed.
Next, we carried the bags around the big loop, stopping at the rock, the big tree
, and side parking lot for exercises:
Press, V-up press, over shoulder toss, pull through, Simba, bent over row.
Bag toss from the start of the sidewalk to the cross walk. Rinse and Repeat
Back to COT.
WARMUP:
THE THANG:
Load up with Rucksacks, Sandbags and Kettlebells and move to the front of the school
Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle
Load up with rucksacks and sandbags and move around the big circle
Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle
Load up with rucksacks and sandbags and move around the big circle
Head back to COT
MARY: N/A
ANNOUNCEMENTS: Read your newsletter!
COT: It is was it is… Prayers for healing and all of the spoken and unspoken prayers.
WARMUP:
THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls
5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters
Repeat 15’s
Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)
1 pax bag toss / 1 pax flutters with press (1 round)
1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)
1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round
Repeat 15’s
MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.
WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.
Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.
As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.
MARY: brief
ANNOUNCEMENTS:
COT:
Run from Tega Cay Elementary to Gold Hill Middle and back
Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around – Ruck, SB, & KB.
WARMUP: Started with a mosey around the COT parking lot loop mixed in with the usual suspects, stopped and formed a circle back at COT for more of the usual warm-up movements. Time to work.
THE THANG:
3 stations were set-up around the COT parking lot loop. Instructed PAX they would need to carry all gear to each station. Upon arriving at a station, you can unload. Each station consisted of a buy in/out exercise and various other exercises with 1pc of gear. After completing the buy-in, list of exercises, and the buy-out, load up all gear and move to the next station. Continue until time is called. Stations are described below:
Station 1 — Exercises w/Ruck
· Buy In/Out – ManMakers x 10
Station 2 — Exercises w/Kettlebell
· Buy In/Out – Merkins w/ KB pull through x 10
Station 3 — Exercises w/Sandbag
· Buy In/Out – SB Overhead Press Toss x 10
Everyone made it through 2 rounds on this muggy morning. FishStix said we covered a little over a mile and then suggested we should add one more piece of gear. Will take this suggestion into strong consideration for next time! We started with station #3 because YHC did not pay attention when setting up the stations prior to the workout. Found out it's not about where you start, it's how we finish that is important.
MARY: No time
ANNOUNCEMENTS: Read your NL! Stuff the Bus this Saturday, Bethel this Thursday, etc…
COT: STK!