Category: snake pit

How do you say ISI?

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WARMUP:
1 lap
25 SSH IC
10 Windmills IC
14 LSS IC
15 MNC IC (or 19, who’s counting?)

THE THANG:
ISI Dora
Round 1: Run to top of parking lot
– Goblet Squat
– Skull Crusher
– Lunges
Winner: Plank
Loser: American Hammers

Round 2: Shuffle
– KB Swing
– Curls
– Halos
Winner: LBC
Loser: Flutter w/ KB Press

Round 3: Bear Crawl
– Bent Over Rows
– Merkins
– Upright Row
Winner: Hello Dolly
Loser: Hello Dolly w/ KB press

Round 4: NUR
– Snatch
– OH Press
– Tri Extension

MARY: No Time
ANNOUNCEMENTS: Dam 2 Dam Fundraisers
COT:

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Birthday Beakdown

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WARMUP:
31 SSH in Cadence
14 KB Halos (7 each direction)
12 KB swings OYO

THE THANG:
6 Snatches each arm
Run a lap around the parking lot (~0.25mi)
12 Sandbag squat presses
Repeat for 7 rounds

To wrap up
31 overhead tricep extensions
31 bicep curls
31 shoulder press
16 lawn mower pulls each side
31 merkins

MARY:
Some Mary’s were sprinkled in there

ANNOUNCEMENTS:
Year 31 for YHC
Christmas party at Airborne’s
D2D10K
Multiple AOs in need of site Q’s
81 years since Pearl Harbor was attacked. Thank you to all who served and sacrificed their lives in WW2

COT: Family, mental and physical health, marriages, etc.

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Snake in the Forest

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A quick warm up….Then a lot of carrying to start off. We headed off campus towards Forest Creek Middle and found an awning. The rain was solid this morning.

10 swings
10 merkins
10 goblet squats
10 swings
9 merkins
9 goblet squats
10 swings
8 merkins
8 goblet squats
etc.

Ran a lap

1 min swings
30 sec cleans on the right
30 sec cleans on the left
30 sec racked reverse lunge on the right
30 sec racked reverse lunge on the left
30 sec squat thruster on the right
30 sec squat thruster on the left
4 min total and that’s a real burner

Ran a lap

Rinsed and repeat the 4 min sequence

Carried back to COT. 1 mile total distance most of it with the bell

Manmakers until the Bushwood PAX joined us. Grinder led some exercises to make sure the COT video looked like we’d been in the rain. Always an honor to lead.

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Kettlebell Tabata Emo Beatdown

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WARMUP:
SSH
Imperial walker
LBC
Moroccan Night Clubs
Shoulder taps
Dying Cockroach

THE THANG:
tabata kettlebell style workout – 1 minute on exercise, 20 sec rest
3 area has 5 exercises, go to each area 2x as a team
Bonus points for lunge walking between areas.
Area 1
1. Swings (back)
2. Curls (arms) (5 left, 5 right)
3. Flutter high bell (abs)
4. Deadlift single arm (back)
5. Shoulder press (arms)
Area 2
1. Turkish Getups (body)
2. Goblet squat (legs)
3. Triceps (5 left / 5 right) (arms)
4. American hammers (abs)
5. Renegade Rows – (back)
Area 3
1. Deck squats (legs)
2. Bent over rows (back)
3. Calf raises (legs)
4. Side lunges (legs)
5. Chest press on 6 – (chest)

ANNOUNCEMENTS

COT Everyone loves the Emo music and will be downloading and playing in their cars on the way home.

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Homo Sapien does NOT melt in rain, drizzle or from a wet arse

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Do you ever ride a high from a funny, proud or specific moment of the day?

It rained right before my bell Q started today. 2nd warm-up exercise was LBCs. Holy cow! that was the funniest moment I have seen in years, 7 grown men “chattering” about sitting in a puddle, you would think they were just dropped into a grave full of snakes. Still on a high. If you see me randomly laughing at a workout over the next week, you know the vision I am thinking about.

Any whoooo …

warm up, stuff like:
imperial walker, LBC, hillbilly walker, shoulder tap, LS squat, dying cockroach (there it goes again), morrocan NC, plank stretch

then we lifted stuff up and put it down:
curls, BO rows, chest press (standing and on 6), flutter with bell high (yup once again), goblet squat, around the world, tricep extentions, each arm dead lifts, good morning, side lunge, plank row

In between we did bootcampish stuff: burpees, flying squirrels, merkins, carolina DD, mahktar N’diayes, kneetar n’diayes (some did this) , bombjacks, jump squats, BB sits

wrapped it up with Assassin suicides with the bell
merkins, tricep extensions, curls
and goblet, chest press, around t world

Looks like we made it,

Barry Manilow

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Freeze warning

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WARMUP: A jog down the hill for some COP. Tesh was shirtless.
THE THANG: after running back to our bells, a four corner AMRAP session ensued. 8 minutes for as many rounds as possible of the following:

Corner 1 – 5 manmakers 10 merkins on the bell 15 swings and 20 tricep extensions

Corner 2 – 5 burpees, 10 goblet squats, 15 swings, 20 curls

Corner 3 – 5 manmakers, 10 lunges, 15 swings, 20 calf raises

Corner 4 – 5 burpees, 10 squats, 15 swings, 20 curls

MARY: had to hustle back at make 0600
ANNOUNCEMENTS: happened
COT: you had to be there.

Thanks 3D for the opportunity. Always an honor to lead.

Cyclops

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Snake Pit is a gear workout

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I arrived in excellent spirits completely unaware that Snake Pit is a kettlebell workout. As I was without a kettlebell or an appropriate weinkie, I had to improvise quickly. I borrowed a kettlebell and possessing both a deck of cards and a Bluetooth speaker, for my planned bootcamp Q, lead the PAX to the bottom of the hill.

On the walk, I could only think of four exercises. PERFECT! There are only 4 suits in a deck of cards. Unfortunately, all I could think of was: manmakers (spades), swings (clubs), big boy situps (hearts), and squats (diamonds). Sometimes when the pressure of the moment is upon you, your mind gravitates to a core workout that is less that effective (big boy situps) and an exercise like manmakers which is best done in more limited rep counts than a deck of cards provides. Swings and Squats are more appropriate for a deck of cards, so 50% ain’t bad, right?

It’s important to remind that PAX that occasionally at an F3 workout, you get what you paid for. I think that’s core principle number one.

To make up for my chosen exercises, I called a run to the top of the hill (intersection with FM Parkway) after each 5 cards. Surely this would give the PAX plenty of time to come up with disgruntled yet witty mumblechatter. They did not disappoint. I even chose to leave my phone in the car so I could skip the initial run and retrieve it. Now for the remainder of the workout, we at least had tunes coming from the Bluetooth speaker.

As luck would have it, I have never shuffled a deck of cards before and we had 42 manmakers in the first string of 5 cards. While the PAX showed great resilience in the face of such a steep rep count, I realized that I will read the Site Qs invite a little more carefully next time. Also, I feel my desired name change to Batman could now be in jeopardy.

My final error in judgement this morning was accepting Band Camp’s offer to write this backblast for me.

—
Cheddah

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