Category: snake pit

Tabata is a malt liquor

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Being on Q is an honor! Take it seriously and be prepared!

WARMUP:
Dynamic warm up moving around parking lot holding KB in air stops including:
Hillbilly Walkers
Low slow squats
Imperial Walkers
Moracan night clubs
Sumo Squats
Merkins

THE THANG:
4 rounds of Tabata 25 sec exercise 12 sec rest 8 exercises
KB Swings
American Hammer
Merkins
Deadlift
Bent rows
Overhead press
Clean with Squat
Goblet Squat

Run lap two times
MARY:
Dynamic stops for Mary on way back to COT
ANNOUNCEMENTS:
COT:
Keep posting was the message MP returned to the gloom and I’ve shared the importance of both physical and mental benefits of posting!!

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Upper/Core with KB

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WARMUP: SSH, Arm Circles, Windmills, Merkins, Shoulder Taps, Plank
THE THANG: Four blocks, the first three blocks are 8 minutes each with 4 exercises AMRAP. Last block has 2 exercises EMON style.
Block 1:
KB Overhead press (10 each arm).
KB Bent over row (10 each arm)
KB Halos (8 each side)
Plank (1 minute)
Block 2:
KB AH (15 each side)
KB BBS (12 “each side”)
KB Plank Drag (10 each side)
Flutter kicks/w KB Press (20)
Block 3:
KB Merkins (6 each arm)
KB floor press (8 each arm)
Farmers Carry 20 yard up and back (2 times)
KB upright row (12)
Block 4:
Odd minutes (20 Kb swings-rest)
Even minutes (20 chess press-rest)
MARY:
ANNOUNCEMENTS:
COT: message. Do not get for granted a good night of sleep of you kids, wife, family member; instead, thank God for a good night.

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The hammer of Thor

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WARMUP: We got the party started with SSH, windmills, cherry pickers, low slow squats, merkins, and some stretching (hamstring and back).
THE THANG: Today was pretty straight forward and kudos to the avenger Thor for the inspiration of the different exercises.
– 10 reverse curls
– 10 shoulder press
– 10 tricep extension
– 10 squats
– 10 lunges each leg
– 10 upward rows
– 10 Thor hammer chops each side (basically low to high across your body, hip to above your shoulder)

Quick 30 second break, short jog, short walk back, farmer carry the weight to the next stop.

We got through 6 rounds. Thor hammers were deemed the worst.
MARY: not today
ANNOUNCEMENTS: lots in the newsletter, convergence and invergence happening
COT: jobs and mental health for the guys in the circle

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10 for 9 rounds and three stoic lessons

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WARMUP: quick jog to the fire hydrant and back to the bells for warm up – all exercises I/C
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Moroccan night clubs
Low slow squats
Hold people’s chair w/ MNC’s

Bells to the corner of the lot for Main event

THE THANG: 9 rounds
3 exercises per round with a run across the lot and back after each round.

Station 1 – 5-10-15 (4 rounds)
5 – manmakers
10 – goblet squats
15 – swings

Station 2 – 10-15-20 (3 rounds)
10 – merkins on the bell
15 – swings
20 – hammer curls

Station 3 – 15-20-25 (2 rounds)
15 – tricep extensions
20 – flutters w/press
25 – swings

Three stoic lessons were shared from Seneca and Marcus Aurelius – one at each station.

MARY: enough time for protractors with the bell held high as well as rosalitas – took us to 0600

ANNOUNCEMENTS: you bet – all of them

COT: 5th core principle

Thanks 63 Bravo for the call. :eye:

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Smokin Ladder

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:

1. Snake Pit Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Snake Crawl Grinder (3 Rounds)
10 KB Thrusters (squat + press)
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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No breeze in the Pit

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Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this situation.

As one car door opened, they all opened. And then miraculously, the rain stopped. Let’s go!
WARMUP: Quick slowsy aroudn th eparkign lot.
10 SSH IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Had a circuit of 7 exercises (listed below). Perform all 7 exercises on the right side, then all 7 on the left side. We started with 5 reps on each side, then alternated different carries up the hill. Then performed the same exercises, but increased the reps to 6, then 7 then 8 and then 9, for a total of 490 reps!
1. Suitcase Deadlift
2. Reverse Lunge
3. Single Arm Swing
4. Clean and Press
5. Snatch
6. Bent Over Rows
7. KB Merkins

MARY: N/A
ANNOUNCEMENTS: The Rooster, F3 Dads Camp
COT: Stays in COT

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Kettlebells in the rain

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WARMUP: SSH,
THE THANG: 3 different sets of crossbody pulls, lunges, chest press, goblet squats, overhead press, 3 types of calf raises
MARY:
ANNOUNCEMENTS:
COT:

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10×10 Board of Pain

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WARMUP: SSH, windmill, merkins, mosey
THE THANG:
10 rounds, 10 reps of each exercise:
– 1 hand KB swing
– Clean and jerk
– Thruster
– Tricep extension
– Curls
Farmers carry to end of parking lot. Repeat x10

If anyone puts down their KB, all PAX must do 5 man makers on the spot

BONUS:
Divided parking lot into 4 sections.
Put KB at starting line. Run to 1st section do 2 burpees, run back to bell do 2 man makers. Run to 2nd section, 4 burpees, run back 4 man makers. Repeat to the end of the parking lot with 8 and 8.

MARY: no time
ANNOUNCEMENTS: yes
COT: had to be there

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Descending Ladder Sweatfest

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WARMUP: 20 SSH, 10 Imperial Walkers, 10 Morrocan Nightclubs
THE THANG:
Round 1:
5 Man Makers
15 Flutters
15 Skull Crushers
15 Swings
15 Curls
20 Bent Rows
20 Lunges
20 Chest Press
20 Squats
25 Overhead Press
Run 50 yards & back
Round 2:
Rinse & Repeat but drop last exercise

MARY: none
ANNOUNCEMENTS: Sweaty Barry, Pints & Padres
COT:

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KB DORA

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WARMUP: Moroccan Night Club, Windmill, Cherry Pickers
THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry
MARY: LBC, Superman, Flutter Kicks
ANNOUNCEMENTS:
COT:

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