Category: snake pit

BYOB – except the Q

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WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club
THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit.
6 rounds
Devil halos x6
Alternate single rows x 6each
Dead Cleans x6
Goblet squats x6
Goblet alternate lunges x6 each
kB offset pushups x6 each

Farmers carry followed by kb squat cleans

1 minute high plank
30 seconds left plank
30 seconds right plank
30 seconds low plank

Finisher of 25 big boys
MARY: yes
ANNOUNCEMENTS: bethel, btd, d2d
COT: :pray:

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4 corners with MOT

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WARMUP: lap around the lot. IW/HW/SSH
THE THANG: 4 corners – 3 exercises each corner with MOT in between. Increasing reps after all 4 corners, rinse and repeat
MARY: N/A
ANNOUNCEMENTS: break the dam
COT: prayers and praises

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Freezing cold Peloton

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WARMUP: Sat down at <#C02PN3WE2BV> in my warm car waiting for any Pax to show up (no one did)
THE THANG: Rode the Peloton in my office for an hour, got 9 miles in
MARY: Big stretches
ANNOUNCEMENTS:
COT:

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Welcome to the jungle

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WARMUP: windmills/IW/HW
Arm circles/OH claps/phelps
SSH
THE THANG:

================================================================================
WORKOUT FORMAT: 7 Rounds x 4 Stations
Each station: 60 seconds work, 15 seconds transition
================================================================================

ROUND 1
Station 1: KB Overhead Press (alternating arms)
Station 2: Plank Shoulder Taps
Station 3: KB Goblet Squats
Station 4: Hammers

ROUND 2
Station 1: KB Halos (around head, alternating directions)
Station 2: Merkins
Station 3: KB Swings
Station 4: Superman’s

ROUND 3
Station 1: KB Front Raises (both arms)
Station 2: Shoulder Press
Station 3: KB Thrusters
Station 4: SSH

ROUND 4
Station 1: Curls
Station 2: Plank to Downward Dog
Station 3: KB Goblet Squats
Station 4: Freddy Mercuries

ROUND 5
Station 1: Snatches
Station 2: Diamond merkins
Station 3: LBCs
Station 4: V-ups (or tuck-ups)

ROUND 6
Station 1: KB Upright Rows
Station 2: wide arm merkins
Station 3: clean and press
Station 4: Plank Hold

ROUND 7 – BURNOUT
Station 1: Max Overhead Press
Station 2: Max Merkins
Station 3: Max Squats
Station 4: Max Big Boys

MARY: No time
ANNOUNCEMENTS: Dam to Dam, Bethel, read your newsletter
COT: indeed

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Old Man 80s Music

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Playlist: Amazon Music Playlist: “Snake Pit – Old Man 80s Music Etc”

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 Hip Halo
Round 6 – KB Curls (curl with both arms simultaneously)

We got to the very beginning of Round 6.

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Leadership is a Decision

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Five warmed up fast this chilly morning at Snake Pit. Here’s what we did:

WARMUP:
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Plank Jacks (IC)
– 10 Mountain Climbers (IC)
– Jog to the last island and back

THE THANG:
Do the exercise, jog down to the last island and back. Add the next exercise. Repeat.
– 10 Goblet Squats (120 total)
– Add 10 Curls (110 total)
– Add 10 Calf Raises (100 total)
– Add 10 American Hammers (90 total)
– Add 10 Skull Crushers (80 total)
– Add 10 Flutters with a Press (70 total)
– Add 10 Pull Throughs (60 total)
– Add 10 Swings (50 total)
– Add 10 Lunges (40 total)
– Add 10 John Deere’s (30 total)
– Add 10 Sit-up to Press (20 total)
– Add 10 Manmakers (10 total)

NMM
Leadership is not a title, rank, or job description – it is a decision. People spend their entire careers trying to have a seat at the “leadership” table. It’s not a position to hold but a decision to put other people first. Thank you men for being the leaders our community needs.

Aye!
IJ

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KettleBrrr & Chill

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Temps were going to be on the cooler side so opted for a lighter weight, high rep workout format. Don’t worry, added a couple of heavy coupons that took their toll on the PAX. What doesn’t kill ya makes you at least 1% better.

WARMUP: Mosey around the COT parking lot for about 3 min and ended near COT where my board of pain was placed and couple of heavy coupons lay lurking. We completed all of the cardio exercises listed on the board in succession to complete the warmup – 30xSSHIC , 20xMCsIC, 10xBurpeesOYO

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
60 reps – SSH
50 reps – Alt. 1 Handed KB Swings
40 reps – Mountain Climbers
30 reps – Alt. 1 Handed KB Swings
20 reps – Burpees
10 reps – Alt. 1 Handed KB Swings
Run length of parking lot away from FB stadium, NUR back.

Round 2:
60 reps – SSH
50 reps – Alt. Rev Lunges w/ KB
40 reps – Mountain Climbers
30 reps – Alt. Rev Lunges w/ KB
20 reps – Burpees
10 reps – Alt. Rev Lunges w/ KB
Run length of parking lot away from FB stadium, NUR back.

Round 3:
60 reps – SSH
50 reps – Alt. Snatches w KB
40 reps – Mountain Climbers
30 reps – Alt. Snatches w KB
20 reps – Burpees
10 reps – Alt. Snatches w KB
Run length of parking lot away from FB stadium, NUR back.

Round 4:
60 reps – SSH
50 reps – Alt. SquattoCleantoPress w KB
40 reps – Mountain Climbers
30 reps – Alt. SquattoCleantoPress w KB
20 reps – Burpees
10 reps – Alt. SquattoCleantoPress w KB
Run length of parking lot away from FB stadium, NUR back.

The format described above was completed while the PAX took turn farmer’s carrying 2 – 45lb plates approx. 40-50 yards each trip. Each PAX took 5 trips. Forearms and fingers were aching by the end. PAX made it into RD #3.

MARY: None

ANNOUNCEMENTS: Bethel Men’s Serve on Jan 1st

COT: STK!

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Ladder of Pain

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WARMUP: 50 SSH 30 MNC 25 Merkins
THE THANG: Descending from 10 Goblet Squats, Bent Rows, Deadlift, KB Swings

In between each round a mix of overhead carry, mosey, bear crawls, burpees, merkins and more fun
MARY: Stretching
ANNOUNCEMENTS: Christmas party of Friday
COT: Prayers for the season

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Dos Amigos

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It was a cold and stormy morning.
Santa came early and so the first 12 Days of Christmas WOD is here!

As it was nasty we moved across the street to American Jackal Land for cover.

Went like this.

1-run (in place)
2- Wide Arm Merkins
3-Goblet squats
4-LBCs
5-Diamond merkins
6-chest press
7-Hammers
8- Calf raise
9- Sumo goblet
10-Lunges (10 each leg)
11-Lawnmower
12-/ Dead lift

After a bit of stretching we called it a day.

A generous person will be enriched, and the one who gives a drink of water will receive water. Proverbs 11:25

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