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
WARMUP:
Run a lap
SSH
Low slow squat
hold bottom of squat
Plank up
10 slide overs in cadence
10 high pulls in cadence
20 flutters with press in cadence
THE THANG:
Segment 1
7s
Snatch
Bulgarians
mode of transport: walk with bell overhead
Segment 2
Dora
Mode of transport: Carry the steel beams with the snake cut into them out and back
Pullovers
Chest press
curls
lunges
Calf raises
Shrugs
We did 2 full rotations through the PAX
Brief pause to watch the International Space Station cruise by. We don’t know if they were looking for the moon, but we made sure one was visible from Snake Pit
0550 Segment 3
10 minute AMRAP 21-15-9
21 flutters (L+R=1)
15 squats
9 skull crushers
MARY:
Stand around and wait for Bushwood to finally show up
WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)
THE THANG:
perform 20 reps of exercise then run 100yds before performing next set
5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls
MARY:
Death by Kettlebell
set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires
Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps
chest press: 15, 20, 25, 30, max
ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter
COT: gotta be there
WARMUP: A bunch of the basics followed by a series of dynamic moves with low reps to warm up the machine
THE THANG: groupings of exercises starting with total body then legs upper body and core. in each functional area 3 exercises or “flows” were performed followed by a DORA where one partner ran while the other lifted both bells.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Tabatas
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Line up the bells heaviest to lightest
Mosey to grab cinderblocks
THE THANG:
Originally, the intention was to have a group working with 2 kettlebells and another group working with cinderblocks. Since there were 12 kettlebells and 6 PAX, we were all able to work together.
PAX were encouraged to grab 2 heavy bells and rucks or sandbags to get some serious strength training in.
EMOM
Team Iron:
Bigger muscle groups – with 2 bells
3 sets each. 10 reps
Squats
Deadlifts
Chest Presses
Rows
Swings (one bell)
Team Concrete:
Smaller muscle groups – with a cinder block
3 sets each. 20 reps
Curls
Tricep extensions
Shoulder presses
Clave raises
High pulls
We returned the cinderblocks and made it back to COT right at 0600
MARY:
none
COT:
It was a steamy morning in The Fort so the warmup was light and sweating was not optional.
– 15 Side Straddle Hops
– 10 Windmills
– 10 Cherry Pickers
– 10 Merkins
– Down Dog/Honeymooner followed by a stretch
The Thang:
There was conveniently a deck of cards and the exercises were as follows…
Aces = Murder Bunnies
King = Bear Crawl
Queen = Bunny Hop with Bell
Jack = Run a Lap
Diamond 💎 = Snatch
Heart ❤️ = Big Boy Situp with a Thrust
Club ♣️ = Curl
Spade ♠️ = Squat
Although the deck was non-face card heavy, we did do our fair share of murder bunnies 🐰 (always a crowd pleaser).
Back to COT for prayers and praises.
– JWow
THE THANG: YHC’s nephew (my sister’s son) and sister in law (my M’s brother’s wife) both start cancer treatments this morning. He is 17 and fighting Aplastic Anemia for the second time in his short life (his odds of survival were slightly better than 50/50 the first time…). She is 32 and beginning a fight with Invasive Ductal Carcinoma between stage 2 & 3…
Being honest, Q’ing a workout seemed fairly pointless at 4:45 this morning and I seriously considered just driving out of the parking lot. I live a fairly pampered and fortunate life. Fairly solid marriage with a woman that loves me. Healthy kids that still want to be tucked in at night (14 & 12). A house in a neighborhood where I don’t worry about my family’s safety when I am gone. Bills that I can afford to pay.
While safely tucked in my slightly less swanky bubble here in The Fort my thoughts wander…
My nephew is 17. Cross Country king and faithful Catholic that worries he is not serving God faithfully enough. He fought and beat this disease when he was just 14. He took a trip to New Zealand sponsored by Make A Wish, but he refused to take the trip until he had beaten the disease… He knows exactly what this treatment is and how he will feel. He knows that best case it will be no worse than last time… And now, he lays in bed with a newly installed port in his chest so his doctors can fill his body with poison before bringing him back from the brink of death with a bone marrow transplant donated by a stranger. 50/50
My sister in law is a mere 32 years old and the absolute anchor of her family of 5. 3 boys, all under the age of 6 depend on her. Her husband worships the ground she walks on and doesn’t know what he will do if… She is looking at her newly installed port and wondering what treatment will be like, how will she feel, what will she be able to do and how will she love her boys well? 60-80%…
My overly simplistic message? Love your M and 2.0s and friends well because we may not know that today will be the best day of our lives once we arrive at tomorrow.
EXERCISES: We did Curls, Tricep Extensions, Squats, Hill Run, Lawnmower Pulls L/R, Squats, Hill Run, Shoulder Press L/R, Squats, Hill Run, Flutters, Chest Press, Squats, Hill Run, Repeat. Count for all was 49.
COT: Prayers for baby Rhett that is 7 days old and fighting to keep food and water down, Praises for @SLV and his M as they welcomed new baby yesterday, Prayers for our families.