Category: snake pit

Fun and Run

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Three of us spent some time with our bells at Snake Pit. Conditions were perfect (49 and clear). Here’s what we did:

Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)

Grab your Bell
– 10 Curls
– Lap
– 10 Curls, 10 Goblet Squats
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, 10 Skull Crushers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings, 10 Single Arm OH Press
– Lap
1.1 miles total

NMM
Discipline is doing the same thing over and over until you’re stronger, sharper, and unstoppable. Repetition builds resilience and consistency is a superpower that has compounding effects. Keep putting in the work. Even though it doesn’t seem like you’re making gains, you are getting better.

Aye!
IJ

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Drop, smack and poke KB workout / invigorating

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WARMUP: mosey, windmills, arm circles, hillbillies, down dog, merkins
THE THANG: 20 reps of all exercises
Rd 1: strength and stability
– goblet
– single arm shoulder press
– On swings
– Single leg deadlift
– Halo

Rd 2 power & explosiveness
– clean to press
– Lateral lunches
– Snatch
– Curls
– Figure 8’s

Rd 3: conditioning and burnout
– man makers
– Tricep
– American kb swings
– Merkins
– Plank pull throughs
MARY: no
ANNOUNCEMENTS: please Register For this free run https://criout.regfox.com/cri-401k-charity-fun-run

COT:

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4 corners of pain

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WARMUP:
– SSH / WM / IW
THE THANG:
– 4-corners in band lot: sandbag as timer / cindy for man-maker / squeaky wheel for abs / kettlebell for swings
– got multiple rotations in
MARY:
– Airborns hips and Sally in closing
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Bell Busters

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Warm-up:
SSH x 15
Penny Pickers x 10
Imperial Storm Troopers x 10
Arm Circles

The Thang:
15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So 1; 2-1; 3-2-1;…; 15-14-13…-2-1.

1 – Thurster
2 – Swings
3 – Lawnmowers (Each Side)
4 – Overhead Press
5 – Side Bends (Each Side)
6 – Lunges (Each Side)
7 – High Rows
8 – Tricep Extensions
9 – Curls
10- Deadlifts
11- Merkins
12- Sumo Squats
13- Halos
14- Figure 8s – Most finished here
15- High Bell Flutters – Leave 40-45 minutes for full workout

No time for Mary

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What a stupid idea- what time do we start?

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WARMUP: 45 SSH, 10 windmills, plank and some stretching
THE THANG:
4 corners (in a rectangle)

PARTNER WORK

First lap

Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase carry
At halfway point switch places or as needed

100 halos- 25 of each at each corner
100 skull crushers- 25 of each corner

For short part of rectangle partner 1 does lunge walks and partner two does overhead carry with both bells, again switch halfway or as needed

Second lap same MOD

100 goblet squats
100 bent over rows

We had an odd number so the second group figured out a way to have someone always crawling and two ppl using bells to do work.

MARY:
20 American hammers with bells
Flutters
Pickle pointers

ANNOUNCEMENTS:

Golf outing

Lots of discussion about WNC insurance, ultimately the fraud of such predatory companies, but more importantly the good men and women that are helping those in need which is anticipated to last well into the winter, Jcruise plugged an organization 2nd wave specifically designed to bring relief when this “first wave” is done.

Thanks for the callout 3D

COT: yes

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Let me introduce you to #2

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WARMUP: Greetings
COP or Circle of Pain
SSH, Imperial Walkers, Low Slow Squat, HillBilly Walkers, Merkins, LBCs, Moroccan night clubs

THE THANG:
Grab bell and plate we’ll call “The 6”
Mosey driveway off bypass entering stadium
15-Good Mornings
15-Overhead Presses
15-Curls
15-Squats
15-American Hammers

Carry weight to top of drive and repeat exercises

That’s one round
Got 4 rounds in
MARY:
ANNOUNCEMENTS:
Read newsletter
COT:
Namearama was short
Prayers for 3D work search and for both of us to seek the kingdom first and trust Sky Q in all areas

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Dos Hermanos

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THE THANG: I shared a modified Mental Battle Q from a few years ago. Mental Battles are all around you. Don’t fight alone. No OYO (on your own).

9% of men in the United States have daily feelings of depression or anxiety.
33% of those men mentioned above take medication because of those feelings.
25% of those men actually spoke to a mental health professional in regard to their feelings.
85 – White men aged 85 and above have the highest rate of suicide in the United States.

9 – Turkish getups (modified)
33 – Kettlebell swings or Calf raises
25 – Curls or Big Boy (WW2) Situps
40 – Flutters
45 Moroccan night clubs

17% have a common mental disorder, e.g. depression, anxiety, phobias, etc.
43% of adults believe they have had a mental disorder at some point in life.
25% of people with eating disorders are men.
20% of people will have a diagnosable mental health condition in any given year.

17- Cleans / Flying Squirrels
43 – American hammers
25 – Merkins
20 – Flutters

20 – Veterans commit suicide daily
75% of deaths by suicide are male
32% of Americans have anxiety disorders
36% of all psychological referrals are for men.

20- Lawnmowers / Diamond merkins
30- Rosa Litas
45 squats
32- Clean and Press / Jump Squat
36- LBC’s

Some final stats to consider: In the US, 7% of adults have major depression, 17% have depression, 13% of teens aged 12-17 have major depression which equals 3.1 million. 6% of people have PTSD or 12 million.

“Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing, and perfect will of God.”

‭‭Romans‬ ‭12:2‬ ‭CSB‬‬

ANNOUNCEMENTS:
COT: Prayers for Divac

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What’s The Significance Of The Number 19?

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WARMUP: SSH and Halo’s

THE THANG:
Headed over to the hill by the practice football field.
At the top of the hill
Holding bell in one hand 19 reps of
Overhead press, Racked Squats, Bent over rows
Farmer carry bell to bottom of the hill and repeat using other hand. Farmer carry back up the hill.
That’s 1 round

Repeat 4x

If you let go of the bell before the end of a round, the round needed by started over and reps did not count.

MARY:
Flutters, LBCs, John Hancocks

ANNOUNCEMENTS:
COT:

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GRIT

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‘Twas a rainy morning, in a far off AO,
What PAX would show? I do not know
Rain scares the PAX
leaving them in their fartsacks
without shovel flag or site Q,
Will I be OYO? What will I do?
Alone in the rain
I retrieved my board of pain
Then along came a glow
Someone decided to show
The work would be tough
But we’re there to get buff
The lady ruckers passed by
As we wiped sweat from our eye
The timer kept going
as we kept bent over rowing
Until it was time for part 2
And we were almost through
A screaming rooster was the neighborhood waker
While we were suffering with our manmakers
But all workouts will end, as we know they must
Surrounded by fellowship in a circle of trust

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