Category: snake pit

The Jack Web Phenomenon

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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

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Is that a POLAR jockstrap?

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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:

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Pace Yourself

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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:

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About 10.5 Days of Christmas…

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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

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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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