Category: kitchen sink

Sandbag crew

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Sandbag Gauntlet

  1. Dynamic warmup (15 minutes)

Initial warmup

  1. Imperial Walkers x10 IC
  2. Bend & Reach x10 IC
  3. Windmill x10 IC
  4. Short warmup jog

15 yards, down and back

  1. High knees
  2. Butt kickers
  3. Walking World's Greatest Stretch
  4. Elephant walks
  5. Dinosaur walks
  6. Soldier walks
  7. Side shuffle (each way)
  8. Karaoke (each way)
  9. A-Skips
  10. B-Skips
  11. C-Skips
  12. Power skips
  13. Jog
  14. Run
  15. Sprints

Sandbag activation (brief):

  1. 10 sandbag deadlifts
  2. 5 sandbag cleans
  3. 5 controlled overhead presses with a manageable weight

Phase 1 — Upper Body Assault
Format: AMRAP – 10 Mins

  1. 10 Cleans
  2. 15 Rows
  3. 10 Push Press
  4. 15 Merkins
  5. 5 Shouldering each side

Execution:

  1. Cleans: Ground to chest/front rack.
  2. Rows: Pull toward abdomen.
  3. Push press: Dip, drive and press overhead.
  4. Merkins: Full range of motion.
  5. Shouldering: Alternate shoulders.

Phase 2 — Strongman Gauntlet
Format: AMRAP – 10 mins

  1. 15 Deadlifts
  2. 15 Bear Hug Squats
  3. 10 Reverse Lunges each leg
  4. 20-yard Bear Hug Carry
  5. 20-yard Shoulder Carry

Execution:

  1. Deadlifts: Controlled hip hinge.
  2. Squats: Bag held tightly against chest.
  3. Reverse lunges: Alternate legs.
  4. Bear hug carry: Bag held against chest.
  5. Shoulder carry: Switch shoulders halfway.

Phase 3 — Core Finisher (didn’t get to finish)
Format: 40 seconds work / 20 seconds transition.

  1. Sit-ups
  2. Shoulder Taps
  3. Glute Bridges
  4. Russian Twists
  5. Dead Bugs
  6. Side Planks

ANNOUNCEMENTS: newsletter, lots of F3 weekends

COT: medical, marriage, better fathers and husbands, praise for accomplishments

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Monster Mash Beatdown

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WARMUP: SSH, Moroccan Night Club, Arm Circles, Wrist Stretches for four arms, Strawberry Pickers.
THE THANG:
-Lower Body
Squats
Swings KB
Reverse Lunges
*Figure 8's
-Upper Body
Curls
Merkins w/Bell
Over Head Press
*Over Head Carry
-Core
Flutters w/Bell
Simbas
Plank Pull Through
*Bear Crawl, Crawl Bear back to start.
-Conditioning
Burpees
Mountain Climbers
SSH
*Run one big lap

10x Reps each round on a 3 minute clock ⏰.
*Rinse and Repeat- Do 3 of the exercises. At the end of 3 minutes do the 4th exercises like Figure 8's or Run ex.

MARY: More Swings and a variety Kettlebell and Ab work.
ANNOUNCEMENTS: Bethel Men's Shelter, 4'B, Reindeer 401k Run 🏃‍♂️ Tortoise and Hare, and newsletter topics.
COT: Prayer for parents 🙏 and battles that we face daily as Men and Families.

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L5-S1 pain

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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.

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Yup

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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.

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Kitchen Sink things

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WARMUP:

  • 10 Side Straddle Hops
  • 10 Grass-pickers (like cherry pickers with a clap behind the back)
  • Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

Load up with Rucksacks, Sandbags and Kettlebells and move to the front of the school

  • 20 Rucksack loaded split squats with sandbag press

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 Squats with rucksacks

Load up with rucksacks and sandbags and move around the big circle

  • 20 rucksack or sandbag merkins

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 over the shoulder sandbag tosses (10 each side L/R)

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.

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The daily

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WARMUP:

  • Mosey around the big loop
  • Mountain climbers
  • Windmills

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…

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Sink Q First timer

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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.

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