Category: kitchen sink

Ladders of fun

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WARMUP:
The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats
THE THANG:
Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that
Evolution: toss your sandbag to light pole towards car pool line, carry it no next one following the street, toss, carry… and then we found a ladder… loaded up the ladder with sandbags, one pax will carry sandbag while the other 6 went under weight carrying the ladder on their shoulders, remember Tabatha? Well, every time alarm went off, ladder is grounded, dry docks and squats are performed, rotate pax on sandbag, keep moving… movement was dictated by Tabatha… back to start point, 5 minutes of broga… while at it… yes, alarm went off again… just a few more CDD and squats.

MARY: broga

COT:
Prayers for our kids and those with health issues,

Tinsel :christmas_tree: out

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No one asks me to carry heavy things.

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WARMUP: A variety of warmupy things. Maximus could have done windmills the whole time.
THE THANG:
Everyone carried a ruck or weight vest, sand bag and KB. Did. Big loop of the car line and then stopped in the parking lot
Worked island to island in the parking lot
KB 20 curls / lunge walk with torso twist
Repeat
Sandbag 20 squats / Sumo walk
Repeat
KB 20 OH press / waiter carry
Repeat
Sandbag 20 upright rows / sand bag toss
Repeat
KB 20 tricep ext / goblet carry
Repeat
Sandbag 20 Deadlift / rifle carry on chest
Repeat
KB 20 American Hammers / Farmer carry
Repeat
Sandbag 20 Clean / Shoulder carry
Repeat
Back to COT the short way
MARY:
ANNOUNCEMENTS:
COT:

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No Rep Count

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Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”

1st cone
– Squats
– Lunges
– Calf raises
– Farmer Carry/Bear Crawl to next cone
2nd cone
– Bent over row
– Upright row
– Curl
– Overhead carry to next cone
3rd cone
– Flutter with press
– American Hammer
– Simba
– Sandbag toss with Man Maker
4th cone
– Dead Lift
– Clean
– Clean w/press
– Rifle Carry

We made it through about 3 rounds.

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Variety is the spice of life

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Warmup
– Moroccan Night Club
– Windmill
– Cheery Pickers
– Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
– Three different cones to run to.
– Round 1
– Each cone 5 side straddle hop
– Each time you return to the base line Man Makers x 5
– Round 2
– Each cone 5 side American Hammers
– Each time you return to the base line Overhead throws x 5
– Round 3
– Each cone 5 side Shoulder Taps
– Each time you return to the base line Overhead Press x 5
Catch me if you can
– Partner up
– 1st person starts running with sandbag
– 2nd person does man makers x2 and then runs to catchup.
– Do one loop around the carline parking lot
Mosey to the parking lot
– Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
– Man Makers
– Overhead throws
– Overhead Press
– Bent over rows
– Flutter kicks with sandbag
– Squats with sandbag
– Curls
– Leg lifts
– Lunges
– Pecker Pointers.

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Lifting heavy things

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WARMUP: SSH, Imperial Walkers, MNC, Squats
THE THANG:

Ruck Carry, KB Swings, Squats, KB rows, Ruck merkin

Ruck Cary, Team Dora, 200 KB Thrusters, 200 Curls, 300 deadlift

Ruck Cary, 1 minute of overhead press, 1 minute of goblet squats
MARY: Flutter Press
ANNOUNCEMENTS:
COT:

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Kitchen Faucet Was Turned Off At The ‘Sink

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Bring your sand bag. Those were the instructions.
WARMUP: Short mosey with a few of the typical warmup exercises.
THE THANG: Grab your bag…sandbag, and meet me by the flag poles.
I reintroduced the GoRuck 60×60 and let them know it would be a regular exercise this morning. For the 1 person reading this, if you’re not sure what the 60×60 is, here you go.
Start with the bag on the ground in front of your feet. Bend over and put your hands on the bag, drop back to a plank, execute a pushup with your chest touching the bag, pop up into the bottom of a squat, rack the sandbag to a front-rack position, stand up then toss the sandbag over your head once you get to the top of the movement. That is 1. Turn around, address the sandbag and do it again. Repeat for 60 seconds.
To ensure we knew how to execute it, we performed our first 60×60.
Rack the bag and make our way behind the school to the back drop-off entrance.
15 of each exercise:
Simbas (because I love them and they’re harder with a sandbag)
Flutters with press. At rep #8, I was called out for not actually pressing my sandbag so I performed 8 correct reps once everyone else completed their 15. I’m thankful IJ called me out as I’m sure others saw this yet didn’t speak up. We need men in our lives who will speak up.
60×60
Rack the sandbag and meet at the other end of the back stretch behind the school.
15 of each exercise:
Squats
Dead Lifts (Hopefully with proper form)
Thrusters
Slow(er) Calf Raises
60×60
Rack the sandbag and meet at the corner of the loop by the lighted sign.
15 of each exercise:
Partner Derkins (no sandbag)
Curls
Overhead Press
Chest Press (15 I/C actually means 30)
60×60
Rack the sandbag and meet over by the rock
Another 60×60
Partner Up
Partner 1: Farmers Carry the two sand bags an untold distance, probably 40yds then back.
Partner 2: Mountain Climbers
Flapjack
Rack the sandbag and go back to COT.

MARY: See above
ANNOUNCEMENTS: Rock Hill Rooster (I think) Partnership with Bethel on Sept 6!
All the others are in the Newsletter, or should be.
COT: Indeed

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Sandbag for 1000

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WARMUP:
SSH, windmill, squats, moroccan nightclub, arm circles
THE THANG:
Two stations, same exercises

10 exercises, 10 reps each
Squats
Bent over row
Curls
Leg lifts
Overhead press
Lunges
High pulls
Dead lifts
Bench press

Sandbag toss to station 2 and repeat above
Once done with station 2, go back to station 1 with overhead carry.

Original goal was to see if we could get through 10 rounds. All made it through 6 while some made it through 7.

In total everyone did 600+ reps with the sandbag.
Flutter
MARY:
ANNOUNCEMENTS:
COT:

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30 7s on 7/30

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WARMUP: pick up all your things and carry them to the workout location
THE THANG: Wearing weight vest or ruck we attempted to complete as many rounds of 7s with different exercises and gear each round.
MARY: take all your gear back to cot
ANNOUNCEMENTS: newsletter
COT: lean on others in times of need

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Rucks, and Bells, and Sand Oh my

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WARMUP: Side Straddle Hop, windmill, imperial walkers

THE THANG: took a trip to the far parking lot with our gear. 4 corners with a stop off in the middle.
– calf raises and squats with Ruck on
– KB swings and tricep curls
– Rows and sandbag toss
– Hammers and flutters
– Middle stop off was Merkins after each corner
3 rounds of that before we headed back for mary.

MARY: LBC, Freddy Mercury, heels to heaven

ANNOUNCEMENTS: Stuff the bus, bethels men’s shelter, fort mill care center

COT: prayers and praises

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Sandbag Tossing

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WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch
THE THANG:
(RD1)10 Racked Squats
Burpees Sandbag Toss, width of the soccer field, fence to fence
10 Racked Squats

(RD2)10 Bent Over Rows
Bear Crawl Drag LOF
10 Bent Over Rows

(RD3)10 Hand Release Merkins
Left side Toss LOF
10 Hand Release Merkins

(RD4)10 OHP
Right side Toss LOF
10 OHP

(RD5)10 Bear Hug Squats
Backward Overhead Toss LOF
10 Bear Hug Squats

If time left
2 Rounds
44 Sandbag Over Shoulder
44 American Hammers (2 count)
44 Mountain Climbers (2 count)
Run a lap after each round
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up, Stuff-A-Bus, Pigskin Pick’em
COT: Closed in prayer

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