Category: kitchen sink

Variety is the spice of life

Leave a comment

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.

TClap |
0

Lifting heavy things

Leave a comment

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:

TClap |
0

Kitchen Faucet Was Turned Off At The ‘Sink

Leave a comment

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

TClap |
0

Sandbag for 1000

Leave a comment

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:

TClap |
0

30 7s on 7/30

Leave a comment

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

TClap |
0

Rucks, and Bells, and Sand Oh my

Leave a comment

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

TClap |
0

Sandbag Tossing

Leave a comment

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

TClap |
0

Roll them dice/high low buffalo

Leave a comment

WARMUP:
Motivator, windmill, imperial Walker, cherry picker, all IC

The Violator

THE THANG:
Have PAX spread bells and bags to 2 stations (some of each at each station)
Also have them separate into group A and B

Incorporate “high, low, buffalo…” To encourage mumble chatter

Roll Dice at each station. first dice is exercise… Second is the multiplier (mod=add)

Roughly halfway through a workout, switch groups (A becomes B, flapjack)

MOT between station
1 -Toy soldier
2 karaoca
3-walking lunge
4 nur 
5-Mosey/sprint if low rep 
6-SkiP

1 Kettlebell: 
1- clean  2- snatch  3- clean &  Press 4 swing 5 curls.  6 American Hammer

1- OH press,   2 Goblet- Kosak,  3- goblet-squat.  4- RDL,  5- OH  tricep 6 windshield wipers

2 Sandbag:
1- manmaker 2- overhead throws 3 shovel tosses  4 RDLs 5 curls 6. Big Boiz

1 Burpee jump overs. 2. OH lunges  3 Squat thrusters.  4 OH press. 5 bent over Rows. 6 Sit-up up to press

MARY: no one rolled the six on first dice roll… So didn’t happen; also exercises went straight till 6

ANNOUNCEMENTS: sweaty Berry, read your newsletter

COT: held… In accordance with fifth core principle

TClap |
0

Off Road Racing

Leave a comment

Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be disappointed as I stepped onto the field, mildly soggy, no puddles. Oh well, the 95% humidity made up for the lack of water obstacles! Mapped out a rectangle – approx. 15yards wide and 30 yards long. Strategically placed 6 pain stations along the perimeter of the rectangle. Each pain station had instructions for the exercise to be completed before traveling to the next pain station. Also gave the PAX a MOT so they knew how to proceed to the next pain station. Asked the PAX to compete with one another, race, push themselves.

WARMUP: From COT had the PAX carry the bags onto the field and to the starting point of our rectangular track. Started with SSHx20IC at station #1 and then explained the exercise and MOT. Once all PAX confirmed they understood we moseyed to the next pain station, asked the PAX to perform 5 burpees OYO and then explained the exercise and MOT. Followed this process and decreased the burpee count to 1 as we reached the final pain station. Moseyed to the starting point and ready to go.

THE THANG: Complete as many laps as possible. FishStix was king of the 40lb bag carriers and I believe either DeepDish or Maximus was king of the 60lb bag carriers.

Pain Station #1: 10 – Man Makers
MOT – Backward OH Toss

Pain Station #2: 20 – Bear Hug Squats
MOT – Bear Crawl w/ Pull Through

Pain Station #3: 15 – DeadLifttoCleantoPress
MOT – Alt Side Toss

Pain Station #4: 20 – Sand Bag Swings
MOT – Rifle Carry

Pain Station #5: 20 – Wide Sumo Squats w/ Front Lateral Raise
MOT – Front Press Toss

Pain Station #6: 20 – Derkins ( Feet on the SB )
MOT – Rack SB on shoulders and shuffle

MARY: NONE

ANNOUNCEMENTS: Bethel Men’s Shelter, 4th of July Convergence, read your newsletter

COT: STK!

TClap |
0

F3 Hyrox OR a Sink Workout

Leave a comment

WARMUP:
15 SSH IC
10 Cherry Pickers IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
F3 Hyrox

Run: 1/4 mile loop
Working Station 1: 100 HR Merkins

Run: 1/4 mile loop
Working Station 2: 100m Weighted Lunge

Run: 1/4 mile loop
Working Station 3: 100 Thrusters
(Modified to 50)

Run: 1/4 mile loop
Working Station 4: 100m Farmers Carry

Run: 1/4 mile loop
Working Station 5: 100 Bent Over Rows

Run: 1/4 mile loop
Working Station 6: 100m Bear Crawl

Run: 1/4 mile loop
Working Station 7: 100 Weighted Squats

Run: 1/4 mile loop
Working Station 8: 100m Burpee Broad Jump

Made it through the start of rows
MARY:
No time
ANNOUNCEMENTS:
Sweaty Barry
Fourth of July Convergence
Bethel Men’s Shelter
COT:
Be cautious of pride and ego
Patience
Heat exhaustion

TClap |
0