Cohiba: Does Tomahawk Test mean you didn’t have a Q signed up???
Tomahawk Test
Series of exercises for time AMRAP. we track your reps on a sheet to see how you are progressing over time.
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
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
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
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Warm up: SSH, Squat, burpee, merkins
Slow shoulder raise
21s: curls: 7 half down, 7 half up, 7 full
Jacob’s ladder series: 7 Count, run in between
swings/squats
curl/overhead tri
lawnmower/American hammer
Mary
Great morning with even better chatter with even better better tunes. We ran a bit more than Snake Pit is used to but we ate better for it.
Aye!
WARMUP: SHH, Imperial Walkers, windmills, cherry pickers, Moroccan Nightclubs, arm circles
THE THANG:
5 Manmakers just to get the mind right!
Kettle Bell DORA with a partner. 100 KB Swings (combined count) partner is running 150 yards. Flip flop the running until the total rep count is 100. 200 Chest Presses; repeat the running and the combined rep counts. 300 KB Squats; repeat running.
DORA round 2: repeats DORA above but reduce the rep count and running distance by 50% but increase speed of completion.
Get in Groups of 3: 1 person Farmer Carries 2 bells total distance of 40 yards. 2nd person does Seal Jacks. 3rd person does curls. Rotate through each exercise one time each.
Round 2: Farmer Carry; Plank Jacks; Overhead Press
MARY: LBCs for the final 30 seconds
ANNOUNCEMENTS:
COT:
WARMUP: N/A
THE THANG: Curls, Rows, overhead press, tricep extensions in exercise per row the last number of the parking spot was the reps. Finished the parking lot then took a lap for the 2nd half in which we made it around 1/4 of the way through. Thanks for the opportunity, was a great group of guys for my kettlebell VQ.
WARMUP: some stuff
THE THANG: Tomahawk Test
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
10 KB Swings
10 Halo’s – 5 in each direction
5 Beakers IC (a Beaker is a Uhaul with an OH press)
Short mosey around the parking lot
THE THANG:
Part 1
Snatches
12-10-8-6-4-2 (reps each hand)
Followed by a lap around the parking lot after each set.
Part 2
100 American (or High) KB swings (means that KB gets above your head.)
100 Russian (regular) KB Swings (eye or torso level)
Every time the KB gets put down, 3 burpees.
MARY: who?
ANNOUNCEMENTS: a lot is going on. Check your newsletters
COT: stays in COT