Category: snake pit

Hills, bells, Cindy’s… A two-man show at the pit

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WARMUP: the usual suspects
THE THANG: we ran out of time with this somewhere during round 6

Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR, otherwise mosey.
Plank or Al-Gore till 6 is up between rounds
Round. Station-1 / Base # reps / Station-2:

  1. 15 Cleans each side / 1 / 15 Flutters (4-ct.)
  2. 25 Bell swings / 2 / 20 Merkins
  3. 15 snatches each side / 3 / 15 Big boys
  4. 25 Curls (1 ct.) / 4 / 25 Jump Squats
  5. 15 Gunslingers each side / 5 / 40 LBCs
  6. 10 RDL’s each side / 4 / 20 Wide Merkins
  7. 10 Clean & twist-Press each side / 3 / 30 Monkey Humpers
  8. 15 Deadman-to-Barbarian / 2 / 40 Penguins (heel tap / 2 ct.)
  9. 25 Swings / 1 / 25 Gas Pumpers

MARY: part of Thang
ANNOUNCEMENTS: read your newsletter
COT: prayers for marriages

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Clock It

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We moseyed around the parking the got to work.

A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying in plank rotate to 2 and do 2 merkins, then 3 merkins and so on until you finish wth 6 merkins. Q = 11 and K = 12. Aces were bonus 100 reps of whatever was on the card. 2 were selected and we had 100 SSH and 100 Flutters

6 = American Swings
7 = Goblet Squats
8 = Overhead Press
9 = High Pulls
10= Skull Crushers
Q = Curls
K = Man Makers

MARY: No time
ANNOUNCEMENTS: were made
COT: prayers and praises

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River Crossing

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WARMUP:
happy Gilmores (golf swings)
Trunk twists
Moroccan night clubs
THE THANG:
Buy In
10 swings
15 swings
25 swings
50 swings

Running back complex
5 double cleans / 5 front Squats
4 double cleans / 4 front squats
3 double cleans / 3 front squats
2 double cleans / 2 front squats
1 double clean / 1 front squat
You go I go

Farmers Carry

Heavy bell complex- Encouraged all PAX to go a little larger than normal.
5 swings
4 deadlift High pulls
3 goblet squats
30 sec rest/repeat

Farmers Carry

2 Offset Merkins each side
2 Renegade Rows each side
2 Deadlifts
2 Cleans each side
2 Press each side
2 Goblet Squats
30 seconds rest
Repeated for time

Farmers Carry

Buy out
20 swings EMOM for last 5 minutes totaling 100 to close

MARY:
ANNOUNCEMENTS: July 4th Convergence at Catawba Ridge Fort & Rock Regions coming together
COT:

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Tesh’s bell workout 6/16

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WARMUP: the usual
THE THANG: 60 seconds on, 30 seconds off…
10 rounds of: 6 snatches, 10 swings, 2 burpees (w/ 2x merkin)
Take a lap
10 more rounds… This time: 3 bent rows each side, 10 1-leg deadlift, some third item I forgot
MARY: PAX ab lab
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff

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I am glad I had a lighter kettlebell

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WARMUP:

  • MC
  • windmill
  • side straddle hop
  • imperial walker
  • cherry picker

THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
 
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:

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No Uno For You!

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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! 🔥

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Kettlebell Cindy

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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:

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

The remaining rounds: we ran out of time.

  1. KB Skull Crushers (laying on back)
  2. Cindy Curls
  3. KB Swings
  4. Cindy Bench Press
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Single/double Bell pyramids

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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

  • Clean
  • Press
  • Squat
  • Renegade Rows

Finish your pyramid & join partner until all partners are done
Partner Pax: Switch exercises at the Tone (minute-alarm)

  • 1. Mosey
  • 2. LBC
  • 3. Imperial Walker
  • 4. Mosey
  • 5. Merkin
  • 6. Windmill
  • 7. Mosey
  • 8. Hello Wheezy
  • 9. SSH
  • 10. Mosey

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.

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Fun with Kettlebells

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WARMUP:

  • Side straddle hop
  • Moroccan Night Club
  • Imperial Walker
  • Hillbilly walker

THE THANG:

  • Four Rounds with three exercises each at three stations Reps 5, 10 and 15
  • Station #1 – Halo, Overhead Press, Squats
  • Station #2 – Swings, Clean & Press, Thrusters
  • Station #3 – Round the world, Lunges, American Hammers
  • Station #4 – Tricept extensions, Goblet March, Bent over rows
  • Dora
  • 100 American Hammers
  • 200 Flutter kicks – count one leg
  • 300 Situp Press

MARY:
ANNOUNCEMENTS:

  • Greater than event
  • Cannoli Run

COT:

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