WARMUP: ssh, windmills, shoulders, merkins
THE THANG: Tabata w/ mosey in between
MARY:
ANNOUNCEMENTS: 12 year anniversary beat down on the 28th.
COT: prayers for country, marriages and kids
Mozy around parking lot. Windmills. Merkins. Mountain climbers. More merkins.
Mozy with bell down the hill towards the bus drop off. At every light stop and a chest and leg exercise. I chose 10 chest press and 10 curtsy lunges at odd number poles. 10 squats and 10 merkins at even number poles. At bus drop off gather at bottom of hill and do 11s. 1 curtsy lunge at bottom and 10 chest press at test. Keep doing 11s up and down the hill until you reach 10 lunges and 1 chest press. Head back up hill and do arm exercises at every light. Back at COT finish with hip exercises.
WARMUP: Jog and a variety of stuff
THE THANG:
Dora
50 swings
100 squats
150 hammer curls
100 bent over rows
50 swings
Pax called tabata
45 sec on 15 off
Back to COT
MARY: 1 min to finish off the clock
ANNOUNCEMENTS:
COT:
WARMUP:
– SSH
– Imperial Walker
– Hillbilly Walker
– Yoga
– Mountain Climber
– Peter Parker
– https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
THE THANG: Different Sets
1. Ballistic Rows & Boxer Squat
1. Reps: 6, 8, 10, 12
1. Burpee on the Bell, Double Hand Clean, Goblet Squat
1. Reps: 1, 2, 3, 4, 5
1. Swing, American Swing, Goblet Squat
1. Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1
1. Goblet Squat, Reverse Lunge each Leg
1. Reps: 1, 2, 3, 4, 5, 6
2. in between reps one PAX tossed a 60lb sandball over their shoulder
1. Burpee Snatches
1. 5 each arm
Sometimes we ran a lap between rounds
MARY: Flutters
ANNOUNCEMENTS: Dam2Dam Fundraising will kick off soon
COT: F3 is an organization open to all men with no specific faith component, but as a Christian, I offered up a Christian prayer.
2 men joined me in the gloom for a kettlebell beat down.
After a brief warmup we did the following
1 minute of work followed by 15 seconds of rest in between rounds.
Set 1:
Curls
Squats
Shoulder press
Flutters
Run
Set 2
Tri ex.
Lunges
Swings
Hammers
Run
Set 3
Curls
Calf raises
Overhead press
Sit-ups
Run
Set 4
Merkins
Man makers
Merkins
Man-makers
Run
Set 5
Flutters
Dolly’s
Sit-ups
Hammers
Run
Set 6
Swings
Tri ext.
Upright rows
Curls
Stretch.
All done! Thanks for the opportunity!!
Eastward expansion! :facepunch: :facepunch: :facepunch:
Warm-up (5 minutes)
– SSH: 1 minute
– Arm circles: 1 minute
– Bodyweight squats: 1 minute
– High knees: 1 minute
– Mountain climbers: 1 minute
Main Workout (35 minutes)
– Kettlebell swings: 1 minute
– Goblet squats: 1 minute
– Kettlebell deadlifts: 1 minute
– Kettlebell lunges (alternating legs): 1 minute
– Kettlebell clean and press: 1 minute
– Russian twists with kettlebell: 1 minute
– Kettlebell halos: 1 minute
– Rest: 30 to 60 seconds
Repeat the Main Workout circuit for a total of 3 rounds.
Cool Down (5 minutes)
– Stretching: 5 minutes
WARMUP: MNCs, 5x Mike Tysons, Ch.Pickers, 4x M.T.s, Hillb-Walk, 3x MTs, Imp. Walk., 2x MTs, Windmills, 1x MT
THE THANG: 3 stations (ran out of time for 4th). First = Solo…. 2nd/3rd = Partner
1. (at Fences): RDL’s with KBells (15 each side), Gas-Pumpers w/ KB (X10), Clamshells w/ KB (25 each side), Oma-Plata Situps w/ KB (5 each side)
2. (at First light post): 300 Dora Calf Raises w/ KB (10 straight, 10 point in, 10 point out, repeat)…. partner runs to next light post, 5 squat jumps, Nur back
– Flutter Press till 6 was up, then 50 KB-swings before next station
3. (at 2nd light post): 300 Dora Bicep/Tricep … partner does Carioca up & back with 5 Burpees at the turn
– Fisherman’s Calf-Raises (20 each side) before moving on
– At this point, preset alarm signaled Mary’s Arrival; voiding the 4th station’s necessity
MARY: Flutters around KB, “Hernias” (Big Boy w/ KB) x 25, Heel Taps (IC / 4ct. x 25), LBC’s w/ KB x 25, Freddy Mercury’s w/ KB Press
ANNOUNCEMENTS: Blood drive Thursday, Bethel, Tortoise & Hare
COT: Safety/Grace for kiddos hot-rodding, transitions into school year
WARMUP: The usual suspects of Side Stradle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers
THE THANG: Mosey with bells to the loop in front of the stadium and completed the below AMRAP
20 KB Swings
20 Goblet Squats
20 Curls
20 Overhead Press
Lap around the entry loop up the where the gate is and back alternating laps of suitcase carry and overhead carry. Switch hands at the gate.
Goal is to never set the bell down
MARY: 1 minute of LBC. Seemed much longer!
COT: Occurred…
THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).
ANNOUNCEMENTS:
Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.
It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.
Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.
SYITG
-Beaker out ✌🏾
THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).
ANNOUNCEMENTS:
Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.
It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.
Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.
SYITG
-Beaker out ✌🏾