Category: kitchen sink

Diaper Board Circuits

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WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers
THE THANG: 3 circuits. 10 minutes each.
1st circuit – 4 exercises
-Bear hug squats x15
-Deadlift x15
-Overhead hold and march x30 steps
-Bent over rows x15
-50yd carry
Repeat :repeat_one: until time

2nd – 4 ab exercises
-Sandbag American hammers x20
-Merkin on bag x15
-Plank pull through x10ea
-Single leg lowers with overhead hold x20
-50yd carry
Repeat :repeat_one: until time

3rd – 4 exercises
-Thrusters x10
-Man makers x10
-Bear crawl with sandbag pull through 20 ft
-Curl and press x10
-50yd carry
Repeat :repeat_one: until time

Finish it out with a 5 minute sandbag hold. If you drop it you have 5 burpees.
MARY: Nowhere to be seen
ANNOUNCEMENTS: Christmas party
COT: Yessir

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Lion King

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8 men were at The Sink this morning, one ran away after warm-ups.
Partnered up for a run/farmer carry – big loop.
Stopped at the front of school, shuttle run/bag toss.
Lion King, reps stopped when muscles roared
Calf raises, Simba, Squats
Big loop again – run/farmer carry/bag toss
Back to COT for 5 minute push
5 reps rinse and repeat till 06:00
Bag Press, Bag Curl, and Bent Over Row

Great job men!

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Heavy

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WARMUP: A little broga
THE THANG: A long mosey with rucksacks and sandbags. 2 miles-ish
MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is… Sometimes you get a little lazy and sleep in for a few days or weeks. A good thing about the Fort is someone will notice and hold you accountable, so you can get back at it.

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Bag Bear Crawl Bonanza

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It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off.

Thang:
Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10
LBCs. Leave your bag and run back to the starting point. Rinse and repeat any every second light pole.

Round 2: Lunge with sandbag every two light poles with 10 CDDs, 10 Flutters, 10 calf raises. Bear crawls back 1 light pole and walk back to your bag. Rinse and repeat every two light poles.

Back to COT for prayers and praises.

JWow

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Cubbie Gear VQ

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WARMUP:
SSH
Windmill
Imperial Walkers
Hillbilly Walkers
Moroccan Night Clubs
THE THANG:
Bag throws around the TCES dropoff loop
At every light post (10 total?), do the following exercises:
5 – Curls
10 – Squats
15 – Chest Press
10 – Lunges, Single Leg
5 – Tricep Ext

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VIRGIN Q

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WARMUP: Disclaimer and mosey around the small loop in front of TCES with butt kickers, high knees, and some NUR thrown in
THE THANG:
COP: SSH x 25, Morracan Night Club x 20, windmill x 10, IW x 20, low, slow squat x 20
Rack up your bag and take another mosey around the small loop. Finish at the front of the drop-off line.
With the sandbag on your shoulders, lunge walk along the front of the school from the crosswalk to last brick column. Drop your bag at the end and run back to the start.
Everyone assume a plank position and one by one, run to the end, retrieve your bag, run back to the start, and hold Al Gore with your bag until everyone has returned. Rinse and repeat two more times.
Walk to the last brick column, and then mosey to the ‘amphitheater’ behind the baseball diamond. Drop your bag at the 2nd tier and jog down to the cement pad.
Jacob’s ladder (7’s) with merkins at the bottom and overhead bag tosses at the top.
Mosey back to the front of the school and do forward bag tosses from the last brick column to the crosswalk. Rinse and repeat two more times.
MARY (all in cadence)
All exercises done while holding the sandbag overhead: flutters x 20, side crunches x 20, V-up x 15, Hello Dolly x 20
ANNOUNCEMENTS:
HW 21 trash pick up this Saturday, Bethel Men’s Shelter on Nov 6, Christmas party in December (read your newsletter)
COT:
Prayers/praises
Pauly D’s mother-in-law losing SNAP benefits, ST’s former co-worker who passed away unexpectedly. Praise for F3!

I’ve been Qing workouts for 13 years, and signing up to Q this workout was kind of a big step for me. I shied away from rucking and sandbag workouts for a long time because I was afraid of aggravating my bum knee (arthritis) and my aging shoulders. About a year ago, I decided to try it, and so far, my body seems to tolerate the stress. These workouts are challenging and I struggle with them at times, but I love them. I hope today’s workout met the standard that has been set at this fine AO. Thanks for joining me today <@U088CUMTQ05> and <@U08NJ8FF1PF>

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I Miss The Sink

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WARMUP: gear up
THE THANG:
Partner up.
Round one weight vest and rucks on:
Partner one starts bag tosses while partner two completed ten sandbag squats and ten sandbag deadlifts then front carry’s to partner one. Partner two then bag tosses while partner one completes ten sandbag squat and ten sandbag deadlift then front carry’s to meet partner two. Both mosey back to the start where the kettlebells were left for ten swings and ten merkins. Mosey back to where the sandbags were left. Rinse and repeat for a small parking lot lap.

Round two:
One farmer carry both bags while the other farmer carry the kbs. Switched as needed but completed three burpees each time you switch. Big lap.

Round three: repeat round one for a smaller lap

Quick round of ten right arm kb snatch, ten goblet squats, ten left arm kb snatch, ten goblet squats and ten merkins.
MARY: some
ANNOUNCEMENTS: some
COT: It’s ok to let the ones you love know that you are grateful for them and appreciate all they do for you. It doesn’t have to be a special occasion or for any reason. Let them know.

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Full gear. Go.

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WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33×11 warmup, thanks to Cha-Ching.

YHC messed up at first by doing 33 SSH in cadence then followed by 11 burpees OYO.

The followed by OYO 33 SSH single count and 11 burpees.

Then rinse and repeat. All warmed up.
THE THANG: Partner up, ruck on, each grab a sandbag, each grab a KB and each team grab one more KB or extra sandbag to share. Head over to the soccer field swapping the 4th “item” halfway through the walk.

While on the soccer field with your partner, we dropped all our gear, with exception of ruck, on a line by one of the goals. We then ran to the other goal line. Instructions were to gather 1 piece of gear and drop it at the mid line and then go back to the starting line, drop and do 5 merkins. After you and partner get all the gear to the mid line, then you need to take each piece of gear 1×1 and get it to the starting point. After each gear, always 5 merkins at the start. And shuffling with ruck the whole time.

Now that all the gear is at the starting line, we need to bear crawl 2 pieces of gear each and individually, to the mid line wearing your ruck, then bear crawl back to get your second piece of gear.

Last was sandbags in 1 corner, KB in 1 corner, and the ruck exercises in another corner. At each of the 3 corners, exercises below were performed. After each exercise, come back to center for 5 man makers with ruck.
– 10 sandbag tosses over shoulder wearing ruck
– 20 ruck swings
– 30 KB squats wearing ruck

Gather up all gear and with your partner, back to COT.
MARY: couple exercises around the circle
ANNOUNCEMENTS: check
COT: CSPAN style

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Simple, but not Easy

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Three got up early to do the hard thing. Here’s what we did:

Carry sandbag to the traffic circle at the bottom of Hubert Graham and back. Stopped 5 times to repeat 5 Manmakers, 10 OH Press, 15 Curls, and 20 Squats. 2.03 miles and great conversation about the positives and negatives of being dependable, reliable, and strong. Workout sucked but the company was great!

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Improve VO2 max per Dr. Attia’s 4 by 4 recommendation

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WARMUP:
– Down Dog with Calf stretch’s
– Laying Pigeon L/R
– Stabilizers L/R

THE THANG:

Go all out on workout sets and push yourself into Zone 5

– 4 minutes of Clusters x 4 minutes sandbag loaded walk.

– 4 minutes of Loaded squats x 4 minutes sandbag loaded walk.

– 4 minutes of Man Makers x 4 minutes sandbag loaded walk.

– 4 minutes of over shoulder sandbag tosses x 4 minutes sandbag loaded walk.

– 4 minutes of Sandbag running x 4 minutes sandbag loaded walk.

MARY: NA
ANNOUNCEMENTS: Read your newsletters…
COT: It is what it is…. Prayers for those going through it right now.

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