Category: snake pit

Golden Cindie Week 2

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WARMUP: Mosey to the main event. SSH, IW, Hillbilly, Down dog, Honeymooner, Runners stretch
THE THANG:
Partner work:
Partner A does the Amish Wobble (Lt Dan + Blockee) Partner B does a pumpkin rifle carry. @UGU3XR5RP griped the pumpkins were too light but the suggestion box was closed. Round 2 was Cindie hammer curls. Repeat both exercises.

Golf ball Dora (partner B does suitcase carries with baskets of golf balls)
100 tire step ups
200 Cindie squats
150 Golf ball shrugs (partner B jogs)
100 pumpkin tricep extensions

Mosey back to COT
10 Mike Tyson’s
10 Mountain climbers
10 Peter Parker’s
Alpine Climbers until time expired

MARY: Concrete canoe (partner big boys passing cindie back and forth)

@UGU3XR5RP did admit at the end that the workout was hard enough that long sleeves were not necessary

ANNOUNCEMENTS: Turkey drive next week. @U072Z2Z380L will provide more details in the days ahead. Freed to lead study after #C0653MWMA8K on Thursday. Thanksgiving convergence at the ranch. 6:30, @U06RH8NQ44A and YHC on Q

COT: Prayers for all our PAX who are healing from injury

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November 3 Gear Workout ⚙️

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WARMUP:
Mosey
Dynamic walk through
-Scoops
-Quad bends
-Knee hugs
-Ankle Hugs
-Adductor lunges

THE THANG:

Gear:

  • Inertia Wave Bands (IW)
  • Cinder blocks
  • Full-sized towel

Partner 1 on inertia wave until partner 2 returns from cinder block and towel exercises

Workout block 1 (2 times)

  • IW double arm slams
  • Murder Bunnies 30 feet
  • Sideways towel wall slams (10 reps)
  • Murder Bunnies 30 feet

Workout block 2 (2 times)

  • IW side to side
  • Cinder block farmers carries (150 feet)
  • Towel lateral slams (5 ea)
  • Cinder block farmers carries (150 feet)

Workout block 3 (2 times)

  • IW thumbs up alt slams
  • Lateral cinder crab hops (30 feet)
  • Overhead Towel Squats
  • Lateral cinder crab hops (30 feet)

IW partner exercises

  • IW off pole 1/2 core rotation (each side)
  • IW off pole SS 1/2 core rotation (each side)
  • IW pallof up/down (each side)
  • IW pallof in/out (each side

MARY:
Plank series

  • high plank
  • Plank marches
  • Side plank
  • Side plank leg flutters

ANNOUNCEMENTS:
Bethel men’s shelter

COT:
Be present. Be your best version of yourself to be a leader for your family

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Tea-Bell-ers, Gauntlets, & Glory Holes… Oh My!

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Warmup – Quick… mosey to Gear setup
Thang:
Board of pain while waiting your turn for the Gauntlet:

  1. 15 Cleans each side 
  2. 25 swings 
  3. 15 snatches each side
  4. 25 Swings
  5. 25 Curls (1 ct.)
  6. 25 Swings
  7. 10 RDL’s each side
  8. 25 Swings
  9. 10 Clean & twist-Press each side
  10. 25 Swings
  11. 15 Deadman-to-Barbarian
  12. 25 Swings

Gauntlet Stations:

  1. Tire: Flips – UP THE ROAD / Burpee Broad Tow – BACK DOWN
  2. Ruck: Shovel toss OUT TO POST / Sandbag: Overhead Toss BACK
  3. Tire: Tea-bell-ers (50lbs) / Flapachino (25 lb or less)
  1. 20 reps
  1. Tire: Gorilla Smashes (light) x 20 each arm
  2. Tire: Sledgehammer x 25
  3. 2x-Cindie: Mrs. Cindie’s G.H.’s x 15
  4. 2x-Cindie: WWIII Situps x 15
  5. 2x-Cindie: Tower of Power x 3
  6. FireHose: Battle Ropes x 25
  7. Log: Landmine Press x 15 each arm

MARY: pax-called Ab Lab
ANNOUNCEMENTS: GearHead November competition at the Pit O’ Snakes, Bethel, 4B’s, etc…
COT: concerns lifted in prayer, appropriateness-filters switched from Gloom-mode back to “safety” setting

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Shared burdens at snakepit

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WARMUP: ssh, trunk twists,
THE THANG: write down something that you are dealing with personally on one side of index card and an exercise on the other. Zip tie card to implement of woe. Grab heavy awkward stuff and ruck for a min then perform exercise listed on card for 1 min while thinking about burden shared. Rotate to different implement of woe and move for 1 min. Repeat
MARY:
ANNOUNCEMENTS:
COT:

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Virtual Insanity

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Warmup
Warmup lap

Virtual insanity
Lunges up
Hold bell out and walk sideways across
Lunge backwards
Hold bell out and walk sideways across
Finish when song is done

Circuit
Kettle bell swings
Man makers
Jump rope
Thrusters
Slam balls

2 circuits – Rinse and repeat

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Love thy Cindy…

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WARMUP: SSH, Cherry Pickers, Down Dogs, honey mooners. Mosey’d down the hill to the storage shed by football fields. Everyone grabbed a partner and a cinder block.

THE THANG: 30 rounds of partner work so each person ends up doing 15 rounds.

All done with a cinder block

3-Jump over burpees
3-Power Cleans
3-Front Squats
3-Push Press
3- Jump over burpees

While one person works the other rests and continue to switch until all 30 rounds are completed. The rest is there so each round you can do it full speed and with good form.

There is a running clock and every 5 min everyone stops where they are at and runs to the end of the road by the football field and back. Then pick up where you left off and the clock starts over.

Total reps for each person at the end.

90 Jump over burpees
45 Power cleans
45 Front Squats
45 Push Press

MARY: Never heard of her

ANNOUNCEMENTS: Pints and Padres tonight at print shop, 4Bs first week of Nov, read your letter of news

COT: Was had and named a 2.0 FNG, also pray for Miyagi as he starts his first shift as an officer on Wed.

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Hominy Grits

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Cindy Storage

Mosey to Hominy’s parking spot and back to Cindy Shack.

AMRAP (as many rounds as possible)
40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. Cindy American Hammer
  3. KB Swings
  4. Cindy Overhead Press

Farmer’s carry back to COT

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Dear gauntlet featuring Miss Cindie’s Gloryhole

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WARMUP: SSH, IW, CP, MNC… Farmer carry to gauntlet
THE THANG:
8/25 snake pit
The gauntlet : 

  1. 15 tire flips
  2. 20 monkey King deadlifts (50 LB). ** There was motion on the floor without any vote to rename this “the teabagger”.
  3. Murder, bunny out /lunge walk back
  4. Log landmine press… 15 each side
  5. WWIII sIt ups  x 10.
  6. miss Cindy’s glory holes X 25
  7. Ruck man makers X 10
  8. Sledgehammer on tire (or gorilla smashes with 20 LB dumbbell) X 40
  9. Sandbag toss out and back

Board of pain while waiting for gauntlet:
(Most didn’t get too far… But if we had a higher headcount, this would’ve been critical)

100 SSH
90 American ham
80 KB swing 
70BW squat
60 LBC
50 KB snatch (25 each)
40 CDD
30 Freddie Mercury (2X count)
20 wide or diamond Merkin
15. Hello ladies.
10 Lieutenant Dan
5 Burpee‘s

MARY: partner up, foot to foot

  • one man holds 6 inches (narrow.) while the other does 10 Slaloms each side
  • flapjack
  • one man holds 6 inches (wide) while other does 10 gas pumps
  • Flapjack

ANNOUNCEMENTS: Rock region, Civitas, Bethel, other newsletter type stuff

COT: prayers for patience in dealing with family, grief/loss, and communication in marriages, etc.

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