Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause <@U02DKM63B7B> way underestimated how long it would take.
Warmed up and tried to stay dry ish.
25 SSH
5 windmills
15 IW
15 MNC
15 HW
The Tabata
4×4
30 seconds on 10 seconds off
Alternating merkins with bell
Right arm shoulder press
Chest press
Left arm shoulder press
Rest
Goblet squats
Right leg lunge
Calf raised
Left leg lunge
Rest
Curls
Hammers with bell
Tri extensions
Flutters with bell press
Done right at 6:00
Thanks to 3D for the call!
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga
THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time
Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/
MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye
Warmup
Partner up for 100s
100 burpees split between two partners while one farmer carries both bells 30 yds and back
100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells)
100 total one arm swings between you and partner
End with Airborne’s hip special and some Mary
WARMUP: stuff
THE THANG:
Slow controlled reps up and down
Single arm curls (left and right)
Triceps
Front raises
Bent over rows (left and right)
Calf raises
Side bends (left and right)
BBS
MARY: 5 min of around the circle
ANNOUNCEMENTS:
COT:
Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings
THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins
Buy out: 15 thrusters, 15 merkins, 15 swings
MARY: flutters, box cutters, dying cockroach and LBCs.
ANNOUNCEMENTS: read your newsletter!
COT: stays in COT
The Site Q had a little trouble locating the scheduled Q, so YHC agreed to take the reins of The Snake Pit. Short notice, but we figured it out.
While there was a lot of activity in the area, the PAX were few, and only 2 of us put the work in.
WARMUP: SSH IC, Cherry Pickers IC, Imperial Walkers IC, Hillbilly Walker IC, MNCs IC, Yoga
Without stopping – 15 Thrusters, 15 Merkins, 15 Swings
THE THANG:
Set 1: 3 sets
Alternating Clean & Squat – 5 each side
Overhead Press – 10 each side
SSH IC
Set 2: 3 sets
Reverse Lunge – 8 each side
Bent Over Row – 8 each side
MNCs IC
Set 3: 3 sets
Single Hand Swings – 10 each side
KB Merkins – 10 each side
American Hammers IC
Set 4: 3 sets
Upright Rows – 15
Goblet Squats – 15
Calf Raises
MARY: Flutters, Hello Dollys, Freddie Mercury’s
ANNOUNCEMENTS: The Fast 5, WTF
COT: Stays in CoT
WARMUP: 10 Moroccan nightclubs, 10 Windmills, 10 side straddle hops
THE THANG:
2 times through this stuff!
1. 50 Calf Raises then 50+ yd-ish Mosey w/ KB,
2. 50 Goblet Squats Sumo style then 50+ yd-ish Mosey w/ KB,
3. 50 KB Deadlifts then 50+ yd-ish Mosey w/ KB,
4. 50 LBC’s with KB then 50+ yd-ish Mosey w/ KB,
5. 50 KB Push-ups (25 L & R) then 50+ yd-ish Mosey w/ KB,
6. 50 Curls then 50+ yd-ish Mosey w/ KB,
7. 50 Lat Push then 50+ yd-ish Mosey w/ KB,
“Rattle Snakes” were offered for the overachievers, although not many were actually done. “Rattle Snakes” are basically a plank where you jump your legs side to side. Probably has a different name, but since we were in the ao-snake-pit…
Slight modification on 2nd round, but all reps accounted for plus 50 KB swings.
MARY: Box cutters, American Hammers, Protractor, Hello Dolly’s
ANNOUNCEMENTS: Fastest 5k, represent for VuVu’s son!
COT: It is what it is…
Shared and Provided
WARMUP:
+ Moroccan Night Clubs
+ Imperial Walkers
+ Hillbilly Walkers
+ Wind Mills
THE THANG:
5 Circuits w/60 sec rest
Kettlebell Swing x 15
Goblet Squats x 10
Right Hand bend over rows x 8
Left Hand Bend Over rows x 8
Kettle bell dead lifts x 10
RH KB overhead press x 6
LH KB overhead press x 6
MARY:
2 Minutes of Broga
ANNOUNCEMENTS:
Bethel Church Shelter, Fast Five, & Newsletter
COT:
Always stays within us.