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
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.
WARMUP: Yes
THE THANG: Few rounds of KB circuits in 4 corners of the parking lot with farmer carry in between stations
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and Praises
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:
Farmer’s carry back to COT
WARMUP: yes
THE THANG: five rounds of pain
MARY: some
ANNOUNCEMENTS: bethel men’s shelter, meatloaf this week, sign up earlier
COT:
WARMUP: SSH, IW, CP, MNC… Farmer carry to gauntlet
THE THANG:
8/25 snake pit
The gauntlet :
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
ANNOUNCEMENTS: Rock region, Civitas, Bethel, other newsletter type stuff
COT: prayers for patience in dealing with family, grief/loss, and communication in marriages, etc.
We had 3 this morning at The Pit of Snakes for some bell hill work.
Thang:
20 Swings
20 OH Presses
20 Squats
20 Flutters
Run up the hill by the HS entrance. We did 5 rounds.
Over to the lot near COT for murder bunnies and lunges with exercises.
Back to COT.
Jwow
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 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-15-10-5
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 w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Rifle Carry Above Head w/ KB
3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps
4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees
MARY: Didn't show. It was too smokey for her
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Q was late so FloatBridge ran warmup
THE THANG: Lightpoles
10 swings
10 curls
10 triceps
10 squats
Out and back
Airborne hip flexors
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: briefly
THE THANG:
KB Compound:
Start at baseline and perform 1 complex each arm of:
Swing, clean, press, snatch, OH lunge, front rack squat.
Carry bell up to next cone, run to opposite baseline and back to bell. Repeat complex 2x each arm.
Repeat up to last cone doing 5x each arm, then work back down to starting line.
Next, PAX completed the 100 snatch test in 5 mins.
Isometric work:
10 around the body
10 swings
10 curls
10 merkins on bell
Repeat x4
MARY: briefly
ANNOUNCEMENTS:
COT: