Category: kitchen sink

4 Corners at the Sink

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Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.

I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.

WARMUP:

20 SSH
10 IW
20 Mtn Climbers

THE THANG:

Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat

Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC

At each corner, we discussed a Quadrant from Q Source

Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself

Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral

Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others

Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it

COT:

Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton

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Curtain rod?

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WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap

Next:
11’s w/ bag over the shoulders and burpees

Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs

Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:

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2024.37 Kitchen Sink

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WARMUP:
Move wights into place…

THE THANG:
9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (373==11).

Split PAX into two teams for North and South Tower. Split teams into three groups each. At one end of parking lot (base of buildings) one group on each team will be performing KB lifts of their choosing (stipulation was to touch ground and then go over head, but that got lost in translation). One group will be performing burpees at each parking spot (or floor). One group will be carrying sandbags in between to relieve the other two groups.

As sandbag group relieves burpee group, he will proceed to the next available floor. (If he drops sandbag off at floor 25 while 25, 26, and 27 are doing burpees, he goes to 28.) There is an added mental exercise to count how many burpees/lifts you performed, and add that number to the number given to you associated with the bag you are carrying.

Demo: To start, floor 1, 2, and 3 will start with a bag and do that many burpees to preload the bag. Floor 1 will then run the bag to the lifters and hand it to the next available person. Lifter takes bag with 1, adds his lifts number (lets say 5) to 1. He then takes the sandbag, runs and hands it to burpee group at floor 4, tells him bag has 6 and runs to floor 7 to commence burpees. The man on floor 4 adds his burpee number (lets say 6) to the bag , runs, and hands it to the next available lifter and tells him the bag has 12.

Repeat until burpees have been performed at ever floor.

Run that back 3 times. (We got through 2… next time.)

COT:
Quick reminder that we will take for granted more than we will ever hope to contribute. We stand on the shoulders of giants and it was undeniably visceral on 9/11/2001 when we saw so many risk everything to help their brothers and sisters in need.

There’s two ways to make a living in this world… exploit systems or create value. I hope you get a chance at the latter. A rising tide lifts all boats.

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Pull thru day

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Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over merkins. Cone 2 exercises: 10 curls, 20 pull thru, 10 diaper changers, 20 bent over rows, 10 squats w/bag. Did all exercises at cone 1 then bear hug carry bag to other cone. Do everything at cone 2 then bear crawl and drag bag back to 1. Do cone 1 again over head carry to c2. Do c2 then front rack carry back to 1.
Split up into 2 teams. Each team gets in plank and has to pass thru 2 sandbags. When you’re done run to end of line in order to move across entire field. Repeat in opposite direction. Next relay is one bag per team. Guy in back has bag and runs serpentine thru tram to front. Then pass bag from front to back. If bag drops whole team does 5 burpees. Next relay is in seated position and team is flipping bag from one end to the other. When done PAX runs to end to keep line going. Last relay was football snap the bag between the legs to next PAX. Run and repeat. Always fun to have some team competition and seeing guys try to figure out how to accomplish things together. Times up, back to COT. Thx for opportunity Farmers!

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Use your manners

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WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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Drive By Complaints

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COP
Mosey with dynamic warmup 5 min

SANDOOM AMRAP 12 Minutes
10x
SB OH Strict Press
SB Good Morning/Dead Lifts
SB Back squat
SB Clean

At end of timer, grab SB and move to field for second set of work.

Moving Sandbag Iterations w/Static Moves Between
Bear Crawl SB Drag across field
One Shoulder Squat x 10 each side
Clean and Toss across field
SB OH Hold for the six
SB Lunges in front rack position across field
SB over the shoulder (OTS)
Bear Crawl w/SB on back

Boogie Nights is apparently the only person who can successfully bear crawl while balancing a sandbag on his back.

Walk back to COT w/SB on one shoulder, flapjack halfway
Mary
SB Sit Up
Flutter with SB Hold/Press
Seated SB Twists
Have a nice day 30 seconds

COT

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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Awkward Weight At The SInk

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WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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Kitchen Sink Beatdown-last week

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WARMUP: Stretching and slow warmup
THE THANG: It was a simple Dora venue with 1 pax running the loop with sandbag while your partner did the exercise. , , , , , and started with some stretching and warm up followed by far too many merkins, bbs, curls, flutter press, overhead press, squats and LBCs. Didn’t know we could count so high.
MARY: Cool down was LBCs, Freddy Mercury’s and some pax led Mary’s. Thank you to all the guys who showed up and encouraged me.
ANNOUNCEMENTS: Read your newsletter
COT: Pray for families and marriages.

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