WARMUP: merkins, shoulder taps, OH claps, MNC
THE THANG:
10 man makes
25 swings
25 KB OH press
25 chess presses
25 curls
25 tricep extension
After each exercise walk around the parking lot with the bell. Stop at each corner and do 20 squats with the KB. Rinse a repeat after each exercise. Modify as needed.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Grandma Jacks
Grandpa Jacks
SSH
Motivator
Moroccan Night Clubs
Arm circles OYO forward and back
Michael Phelps
THANG 1:
40 Thrusters
40 Merkins
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps
THANG 2:
10 Squat Hold Chest Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs
ANNOUNCEMENTS:
Bethel Men’s Shelter
Break the Dam
Overnight Ruck
Read your New Letter
COT: prayers were said
WARMUP: brief
THE THANG:
Partner up
Start on one side of parking lot and advance to other side.
Partner A uses double KB, partner B uses sandbag. Switch gear at each planter.
5 clean
5 press
5 thruster.
At halfway point, switch to:
Partner A runs to end of parking lot. Partner B does lunges with KBs. When partner A returns to partner B, switch roles until getting to the end. Switch directions.
At middle of parking lot, repeat the first section back to the starting point.
Then:
Partners complete:
100 bag thrusters
200 double KB swings
50 burpees jump over bag
MARY:
ANNOUNCEMENTS: read newsletter
COT: yes
False Spring hits today.
Don’t believe the lies. Keep posting.
THE THANG:
Perform each exercise in a suicide style workout.
20 squats with bell
20 SSH
20 single arm press
20 lunges
20 merkins
I know there were probably too many side straddle hops but hey, we kept warm.
MARY: We stretched a bit and recovered a bit.
ANNOUNCEMENTS: Read your email newsletter.
COT: Prayers lifted up.
Thanks men for posting and getting 1% better.
“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”
Galatians 6:9 CSB
WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club
THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit.
6 rounds
Devil halos x6
Alternate single rows x 6each
Dead Cleans x6
Goblet squats x6
Goblet alternate lunges x6 each
kB offset pushups x6 each
Farmers carry followed by kb squat cleans
1 minute high plank
30 seconds left plank
30 seconds right plank
30 seconds low plank
Finisher of 25 big boys
MARY: yes
ANNOUNCEMENTS: bethel, btd, d2d
COT: :pray:
WARMUP: lap around the lot. IW/HW/SSH
THE THANG: 4 corners – 3 exercises each corner with MOT in between. Increasing reps after all 4 corners, rinse and repeat
MARY: N/A
ANNOUNCEMENTS: break the dam
COT: prayers and praises
WARMUP: Sat down at <#C02PN3WE2BV> in my warm car waiting for any Pax to show up (no one did)
THE THANG: Rode the Peloton in my office for an hour, got 9 miles in
MARY: Big stretches
ANNOUNCEMENTS:
COT:
WARMUP: windmills/IW/HW
Arm circles/OH claps/phelps
SSH
THE THANG:
================================================================================
WORKOUT FORMAT: 7 Rounds x 4 Stations
Each station: 60 seconds work, 15 seconds transition
================================================================================
ROUND 1
Station 1: KB Overhead Press (alternating arms)
Station 2: Plank Shoulder Taps
Station 3: KB Goblet Squats
Station 4: Hammers
ROUND 2
Station 1: KB Halos (around head, alternating directions)
Station 2: Merkins
Station 3: KB Swings
Station 4: Superman’s
ROUND 3
Station 1: KB Front Raises (both arms)
Station 2: Shoulder Press
Station 3: KB Thrusters
Station 4: SSH
ROUND 4
Station 1: Curls
Station 2: Plank to Downward Dog
Station 3: KB Goblet Squats
Station 4: Freddy Mercuries
ROUND 5
Station 1: Snatches
Station 2: Diamond merkins
Station 3: LBCs
Station 4: V-ups (or tuck-ups)
ROUND 6
Station 1: KB Upright Rows
Station 2: wide arm merkins
Station 3: clean and press
Station 4: Plank Hold
ROUND 7 – BURNOUT
Station 1: Max Overhead Press
Station 2: Max Merkins
Station 3: Max Squats
Station 4: Max Big Boys
MARY: No time
ANNOUNCEMENTS: Dam to Dam, Bethel, read your newsletter
COT: indeed
Playlist: Amazon Music Playlist: “Snake Pit – Old Man 80s Music Etc”
WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)
THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.
Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Hip Halo
Round 6 – KB Curls (curl with both arms simultaneously)
We got to the very beginning of Round 6.
Five warmed up fast this chilly morning at Snake Pit. Here’s what we did:
WARMUP:
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Plank Jacks (IC)
– 10 Mountain Climbers (IC)
– Jog to the last island and back
THE THANG:
Do the exercise, jog down to the last island and back. Add the next exercise. Repeat.
– 10 Goblet Squats (120 total)
– Add 10 Curls (110 total)
– Add 10 Calf Raises (100 total)
– Add 10 American Hammers (90 total)
– Add 10 Skull Crushers (80 total)
– Add 10 Flutters with a Press (70 total)
– Add 10 Pull Throughs (60 total)
– Add 10 Swings (50 total)
– Add 10 Lunges (40 total)
– Add 10 John Deere’s (30 total)
– Add 10 Sit-up to Press (20 total)
– Add 10 Manmakers (10 total)
NMM
Leadership is not a title, rank, or job description – it is a decision. People spend their entire careers trying to have a seat at the “leadership” table. It’s not a position to hold but a decision to put other people first. Thank you men for being the leaders our community needs.
Aye!
IJ