Category: kitchen sink

Sandbag & Rucksack workout

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WARMUP:

  • 20 Side Straddle Hops
  • Down dog (stretch out the calves) to up dog
  • 20 Big Arms Circles 10 forward and 10 back

THE THANG:
Move with rucksacks and sandbags to the crosswalk by the baseball field. Traverse around the TCES campus and stop for the occasional beatdown per below.

  • 50 Sandbag overhead lunges [50 steps]
  • 50 4ct flutter kicks [sandbag or ruck pressed away from chest]
  • 20 sandbag front squats
  • 20 sandbag tosses
  • 50 Sandbag overhead lunges [50 steps]
  • 20 lateral sandbag pulls + mountain climber 4ct
  • 10 sandbag tosses over each shoulder [20 total tosses]
  • 20 sandbag Pushups
  • 20 sandbag thrusters

Head to COT

  • 5 sandbag man makers
  • Finish: 1 minute overhead sandbag hold

MARY: N/A
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is… Prayers for travel, marriages and healing

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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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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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Lots of Lunges

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WARMUP: WINDMILL,STRAWBERRY PICKER,MOROCCAN NIGHT CLUB, SSH
THE THANG:Bag Toss, Over Head Press, Squats, High Pulls, Man Makers, Over Head Ruck around parking lot. 10 REPS EACH EXERCISE.
MARY: LBC'S,FREDDY MERCURY, BOX CUTTER
ANNOUNCEMENTS: BETHEL MENS SHELTER AND NEWSLETTER EVENTS
COT: ENDED WITH PRAY 🙏 FOR TRAVELING RESTORATION IN MARRIAGE AND RELATIONSHIPS

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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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Loaded sink

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WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins
THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some manmakers/burpees were mixed in at the end.
MARY: Yes
ANNOUNCEMENTS: Take your chickens to poppins
COT: Prayers and praises

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Kitchen Sink 3.11.26

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Warm ups: SSHs, Imperial Walkers, arm circles.

Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax performed exercises (merkins, squats, swings, lat pulls)
Lap around the parking lot with ruck.
Second round- weight moved between islands while pax bear crawled with exercises (squats, ruck press)
Lap around the parking lot with bell carry back to the flag ( drop bell)
Carry sandbag to field, bag toss to midfield and back.
Back to COT.

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heavy wheel of fortune

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WARMUP:
– SSH / WM / IW
THE THANG:
– modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer.
– Jack Webb with ruck: 1/4: merkins+OH claps
MARY:
– man-makers in cadence
ANNOUNCEMENTS:
– read your newsletter
– sign-up for our upcoming and cool CSAUP’s!
COT:
– pray for UHaul and his family

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A Heavy set of the runs

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WARMUP:
mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps

THE THANG:
grab bags and head to grass fields

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 bearhug squats, 10 bentover rows
Bearhug walk to across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 over shoulder tosses, 10 deadlifts
Suitcase carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 front rack reverse lunges, 10 overhead push presses
Front rack carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC squats at each corner

Rifle carry across field
Bag work:
10 flutter press, 10 curls

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC push presses at each corner

Bear crawl pull through across field

MARY: 6 dudes 3 bags – rotate around circle tossing Bag over head (like 2 girls 1 cup but different)

ANNOUNCEMENTS: newsletter

COT: yup

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Much like Heroin

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WARMUP: brief
THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more.
ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a Pearls on a String for my next Kitchen Sink Weinke

Only 2.5/5 ⭐️ for this one today

But much like heroin Pollo Hermano will not get addicted to running

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