Category: snake pit

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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Birdcage’s Ladder

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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.

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The Finale

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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:

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Tallawah Preview

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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:

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