This morning at the Pit we played a little Uno. Here are the rules.
Blue – Curls
Green – LBC
Yellow – Goblet Squats
Red – Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
Some pax tried to cheat.
Some forgot the rules.
Either way it was a good way to start the day.
Friday I’m on Q at Slow Burn. Come on out! 🔥
Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC
Farmer’s carry to Cindy Storage
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:
The remaining rounds: we ran out of time.
WARMUP: SSH, WM, IW, Merkins all IC
THE THANG:
Buy-in/Cash-out = 20 Swings
Pyramid #1 (1-2-3-4-5-4-3-2-1)
DOUBLE BELLS
Finish your pyramid & join partner until all partners are done
Partner Pax: Switch exercises at the Tone (minute-alarm)
Buy-in/Cash-out = 20 Swings
Pyramid #2 (1-2-3-4-5-4-3-2-1)
1-Bell
Russian Swing
American Swing
Goblet-Squat
Squat-Thrust
Deadlift
MARY: AB lab by PAX
ANNOUNCEMENTS: H&C in Rock
Same day… Dads/2.0’s @WEP
COT: several PAX carrying various burdens lifted in prayer.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yes, dynamically
THE THANG: some additive complexes. I'm behind in getting this posted….so, I remember the deadman to barbarian traveling up the hill with light posts
MARY: engage your core
ANNOUNCEMENTS: we did this.
COT: was held
Warmup
DORA #1 Transit: 10 paces of bear crawl. Mosey the remainder.
Partner walk. Alternate between the following with your partner:
Called Exercises as we walk back towards COT
We did a very intentional non intentional workout. Deliberalicity was the foremost in the foreground of everyones afterthought.
WARMUP:
SSH
Imp Walker
Hillbilly Walker
Squat
THE THANG:
Round of 8
BATTLE ROPES -WAVES
KETTLEBELL -CHEST PRESS
SLAM BALL -SLAMS
KETTLEBELL SWINGS
SANDBAG -MAN-MAKER
JUMP ROPE
KETTLEBELL – SUMO SQUAT
SLAM BALL – OVER THE SHOULDER
MARY: no
ANNOUNCEMENTS:
Newsletter
COT:
Health and family
Playlist: Amazon Music Playlist: “Heading to the Lake”
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 Curls
Round 6 – KB Hip Halo (curl with both arms simultaneously)
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot
The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-25-20-15-10-5
2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Crab Walk
MARY: Not present today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises