WARMUP: 2.25 mi pre-run
THE THANG:
50KB Swings
100 KB Pullovers
200 Merkins (100 with each hand on the bell)
300 goblet squats
50 KB Swings
MARY:
ANNOUNCEMENTS: Dam2Damn Bar
COT: Dojo’s sister, Spectre’s son
WARMUP: SSH, squat, dynamic plank warm-up with upward<>downward dogs, high plank and various exercises from high plank position
THE THANG: Jacob’s Ladder – 9 through 1 – alternating KB snatches OH on one end of ladder, 4-count mountain climbers on other end of ladder; mode of transportation = pass-through forward lunges with KB “up the ladder” and pass-through backward lunges with KB down the ladder.
Curb Workout- [hand on bell and other hand on curb – merkins in cadence x5, LOW squats in cadence x6, KB swings x7 OYO, KB curls x8 OYO, KB OH triceps ext x9 OYO] x4 sets
single arm KB rows x6 each arm, KB RDLs x10, KB american hammers x7 double-count
Birdcage was supposed to be on Q, but recently fell from a ladder taking down Christmas lights, hence the title of the workout. Apparently he’s doing alright, but sending prayers his way nonetheless.
Thanks to Beaker for calling my number on short notice.
WARMUP: None
THE THANG:
WEINKE:
Use parking rows as pain stations
11 Reps Each Stop
Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag
Stop 1
Halos
Kid Launch
Stop 2
One Legged RDL both sides
Stop 3
Tricep Extensions
Curls
Stop 4
Goblet Squats
Cossack Squats
Stop 5
KB Swings
OH Press
Stop 6
Burpee Snatch
We completed 2 and ⅔ rounds and headed back to start for some Mary
MARY:
We did some
ANNOUNCEMENTS:
Twas the last post for SnakePit
Jaeger CSAUP coming up
Dam2Dam
COT:
WARMUP:
SSH x 10
Low Slow Goblet Squats x 10
KB swings x 15
THE THANG:
AMRAP in 15 min
10 Manmakers
Mosey 30yds to first corner
10 Squats
Mosey 80yds to second corner
10 merkins
Complete loop (110yds) back to Manmakers
2nd AMRAP in 15 min
10 squat presses
Bear crawl 10yds
10 merkins
Crawl bear 10yds
ANNOUNCEMENTS:
D2D donor match on Friday 02/03
Snake Pit will say goodbye and have its last post next week 02/08
D2D100k
Check your newsletter
COT:
WARMUP: plank <>upward dog <>downward dog (with variations), mix in exercises from plank position- merkin, Diamond merkin, plank jacks, Peter Parker’s, you get the idea
THE THANG: Webs!!!
1-5 sit-up-getup:4-20 single arm chest press (both with KB)
10-6 burpees on curb:40-24 calf raises with KB
1-5 Turkish getup:4-20 KB curls
10-6 goblet jump squats:40-24 hops with KB
1-5 big boy burpees:4-20 KB swings
Merkins on bell 5-4-3-2-1 each side : KB triceps 5×10
End with max merkins in 30”
ANNOUNCEMENTS: Dam2Dam 10K on Saturday- Beaker and I are getting a 10K warmup starting at 9:45AM at the Print Shop and heading to the start line for the official 10K.
COT: prayers for my daughter who is not feeling well
WARMUP: some stuff
THE THANG:
Everyone took a station. AMRAP while one person carried the sandbag out and back
Timer – Sandbag carry
Flutters with keg press
Curls
LBCs
Squat thrusters
Triceps or skull crushers
American hammers
Rows
MARY:
Hip flexors and some ab stuff
ANNOUNCEMENTS:
COT:
WARMUP:
Slight mosey
Moroccan Night Clubs
Merkins
THE THANG:
Coors Light BOP
MARY: Check the BOP
ANNOUNCEMENTS: There’s stuff going on somewhere
COT: Grateful for life and loved ones
WARMUP:
Halo’s x7 each direction
A windmill style warmup. Holding the bell in a snatch position with one hand and stretching with the other hand to the opposite foot. 7 each arm
E.g. Holding the bell up with right hand, use left hand to touch right foot.
THE THANG:
11’s – 10 Halos to reverse lunge(each leg) mosey a short distance then 1 halo to lunge.
Repeated to we got to 5. Then called an audible
Opposite side staggered clean to squat (clean with right hand with the bell moving from the left foot). 5 each side with a mosey. Then to 4 cleans to squat, 3,2,1.
One legged bridge with chest press. 7 each leg, followed by slight mosey and back. – 3 rounds
100 KB swings where the penalty for putting the bell down was 2 burpees.
100 overhead presses
MARY:
Ended with a round of Mary’s.
ANNOUNCEMENTS: check your newsletters, but please sign up for the D2DB10k.
COT:
WARMUP: Did some SSH, Windmill, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers… Tried to rename a few but Band Camp was having no part in that…
THE THANG:
1. Merkin with hand on bell (4 count per arm)
2. LBC (4 count)
3. Lunge (per arm)
4. Man Makers
5. Press (per arm)
6. Bent Row (per arm)
7. Flutters with Press (4 count)
8. Curls (per arm)
9. Squat
10. Swings
11. Snatch (per arm) – Did the snatches but not #10 down
12. Skull Crushers – Didn’t make it here
Ran 2 light poles down the hill and back between each round
ANNOUNCEMENTS: Do your back blasts, it helps with others planning and the tags let them know if someone stops coming out for awhile and we can reach out. (Apparently Band Camp didn’t reach out to me last week because he actually cared…)
COT: Prayers for injured and also everyone over the holidays