Category: snake pit

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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

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Kettlebell AMRAP

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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)

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The Smokin Ladder Workout

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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

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Cindie circuit snakey pit

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Warmup: usual… Carry bells down the hill
Thang: 
2 stations & ‘base’
Base is Garage by Cindie-storage. Bell-station (1)  is by bus drop, Body-exercise up the hill a bit
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. 20 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 & 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

: we only got through 5 rounds
MARY: along for the Thang
ANNOUNCEMENTS: bethel, RYN (read your Newsletter)
COT: held… Burdens shared, prayers offered.

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That’s Too Many Squats!

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“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

After a warm up, we completed the circuit below. Similar to a 12 days of Christmas.

20 squats
20 SSH
20 press
20 lunges
20 merkins 

Learned a few things about the Pax I didn’t know. You had to be there to hear for yourself.

Prayers for UHaul, the Mills family and the Tyson family (Micah is F3 Glass Joe of Union County).

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KB board of Pain

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WARMUP: merkins, shoulder taps, OH claps, MNC
THE THANG:
10 man makes
25 swings
25 KB OH press
25 chess presses
25 curls
25 tricep extension

After each exercise walk around the parking lot with the bell. Stop at each corner and do 20 squats with the KB. Rinse a repeat after each exercise. Modify as needed.
MARY:
ANNOUNCEMENTS:
COT:

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3 for 300

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WARMUP:
Grandma Jacks
Grandpa Jacks
SSH
Motivator
Moroccan Night Clubs
Arm circles OYO forward and back
Michael Phelps

THANG 1:
40 Thrusters
40 Merkins
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps

THANG 2:
10 Squat Hold Chest Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs

ANNOUNCEMENTS:
Bethel Men’s Shelter
Break the Dam
Overnight Ruck
Read your New Letter
COT: prayers were said

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Partner pain sesh

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WARMUP: brief
THE THANG:
Partner up
Start on one side of parking lot and advance to other side.
Partner A uses double KB, partner B uses sandbag. Switch gear at each planter.
5 clean
5 press
5 thruster.
At halfway point, switch to:
Partner A runs to end of parking lot. Partner B does lunges with KBs. When partner A returns to partner B, switch roles until getting to the end. Switch directions.
At middle of parking lot, repeat the first section back to the starting point.
Then:
Partners complete:
100 bag thrusters
200 double KB swings
50 burpees jump over bag
MARY:
ANNOUNCEMENTS: read newsletter
COT: yes

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Round and Round

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False Spring hits today.
Don’t believe the lies. Keep posting.

THE THANG:

Perform each exercise in a suicide style workout.

20 squats with bell
20 SSH
20 single arm press
20 lunges
20 merkins 

I know there were probably too many side straddle hops but hey, we kept warm.

MARY: We stretched a bit and recovered a bit.

ANNOUNCEMENTS: Read your email newsletter.

COT: Prayers lifted up.

Thanks men for posting and getting 1% better.

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

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