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
WARMUP:
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:
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