Category: snake pit

What’s The Significance Of The Number 19?

Leave a comment

WARMUP: SSH and Halo’s

THE THANG:
Headed over to the hill by the practice football field.
At the top of the hill
Holding bell in one hand 19 reps of
Overhead press, Racked Squats, Bent over rows
Farmer carry bell to bottom of the hill and repeat using other hand. Farmer carry back up the hill.
That’s 1 round

Repeat 4x

If you let go of the bell before the end of a round, the round needed by started over and reps did not count.

MARY:
Flutters, LBCs, John Hancocks

ANNOUNCEMENTS:
COT:

TClap |
0

GRIT

Leave a comment

‘Twas a rainy morning, in a far off AO,
What PAX would show? I do not know
Rain scares the PAX
leaving them in their fartsacks
without shovel flag or site Q,
Will I be OYO? What will I do?
Alone in the rain
I retrieved my board of pain
Then along came a glow
Someone decided to show
The work would be tough
But we’re there to get buff
The lady ruckers passed by
As we wiped sweat from our eye
The timer kept going
as we kept bent over rowing
Until it was time for part 2
And we were almost through
A screaming rooster was the neighborhood waker
While we were suffering with our manmakers
But all workouts will end, as we know they must
Surrounded by fellowship in a circle of trust

TClap |
0

Good to travel

Leave a comment

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

TClap |
0

The Quad Burner

Leave a comment

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.

TClap |
0

Day 233 or 366 in 2024

Leave a comment

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.

TClap |
0

Tabata with some FMHS legends

Leave a comment

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:

TClap |
0

DR weinke from Dallas

Leave a comment

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

TClap |
0

Calf Blaster with Bells

Leave a comment

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

TClap |
0

Snake pit rises like a Phoenix

Leave a comment

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…

TClap |
0