Category: snake pit

The Smoke Show

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WARMUP: SSH, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG:
Stage 1 – 100 Swings OYO
Stage 2 – 3 Rounds of (10) Man Makers, (20) Halos, and (30) Good Mornings
Stage 3 – Four Corners (2 Rounds with Reps at 15 and 10):
Corner 1 = Overhead Press and Deadlift
Corner 2 = Lunges and Squats
Corner 3 = Curls and Tricep Extension
Corner 4 = Bent Over Rows and Chest Press
MARY: American Hammers and Flutters with a Press
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Snake Pit Tabata

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WARMUP:
Side Straddle Hop
Merkins
Hillbilly Walker

THE THANG:
1 minute on 30 seconds off
Upright Row
Deadlift
LBC
Halos
Swings
Jump Rope
Slam Balls
Goblet Squat
Cone Suicides
Tricep Extensions

ANNOUNCEMENTS:
Bethel Men’s Shelter 3/7 needs volunteers
Q school 3/1 Stockade

COT:
Marriages
Prayers for health

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suits, chalk and reflections from Meditations – Book 8

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WARMUP: Tiller warmed up PAX and then kettlebellera split with YHC
THE THANG: the deck of cards – spades = squats, diamonds = merkins on the bell, hearts = hammer curls, clubs = swings burpees when a 5 gets drawn and a lap was run every 10 cards.

Upon completing each lap, pax planked for one thought from Meditations book 8 by Marcus Aurelius.

MARY: Time for a few flutters with the bell held high.

ANNOUNCEMENTS: Yes

COT: 5th core principle

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Tabata Party in the Rain

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Tabata Party

1 minute intervals/30 seconds rest
Kettlebells/weights other equipment will be provided

Kettlebell Upright Row
Kettlebell Deadlift
Weighted LBC
Jump Rope
Kettlebell swings
Suicides with Cones
Kettlebell Tricep Extensions
Slam Ball Toss
Kettlebell Halos
Kettlebell Squats

Abs workout afterwards

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Bell-entine’s Day

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WARMUP:
Joined Bushwood for this. See their BB

THE THANG:
30 reps each exercise. Farmer Carry up and down the parking lot after each exercise

Lunges (SC)
KB Swings
Rows (30 each arm)
Upright Rows
Palloff Press
Bicep Curls
Skull Crushers

4 Manmakers.
Total reps = 214

We had time so we went through the list again adjusting the farmer carry for time.

MARY: This was mostly core engaging work
ANNOUNCEMENTS: D2D
COT: Marriages, Spectre’s son (Jed)

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Where is everyone???

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Worked thru 20 reps each of the following. Then one carried sandbag and other carried empty keg overhead down parking lot aisle and back. Rinse and repeat. If had more people, the exercises would have been OYO and you work until your turn to walk the aisle with choice of sand bag or keg.

Swings
Curls
Squats
Triceps
LBC
OH press
Lunges
Rows
Flutter with press
Around the World

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Pain & Misfortune

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WARMUP: none
THE THANG:

All movements with weighted vest and minimum 30lb sandbag.

15 – Curls – 3x
20 – Russian Twist – 3X
25 – Thruster- 3x

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Pull Throughs – 3x
20 – Shoulder to Shoulder- 3x
25 – Bag Push-Ups

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Power Cleans – 3 x
20 – Rows – 3x
25 – Man-Makers 3X

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

15 – Burpees- 3 x
20 – Over The Shoulders – 3x
25 – Flutter Kicks 3X

Each set, one pax performing tractor tire flips 3X per man/ total 9 reps per section.

MARY: none
ANNOUNCEMENTS: bethel men’s shelter, litter pickup, read newsletter
COT:

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The Murph-ish?

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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

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