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 š = Snatch
Heart ā¤ļø = Big Boy Situp with a Thrust
Club ā£ļø = Curl
Spade ā ļø = Squat
Although the deck was non-face card heavy, we did do our fair share of murder bunnies š° (always a crowd pleaser).
Back to COT for prayers and praises.
– JWow
THE THANG: YHCās nephew (my sisterās son) and sister in law (my Mās brotherās 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 timeā¦). She is 32 and beginning a fight with Invasive Ductal Carcinoma between stage 2 & 3ā¦
Being honest, Qāing 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 donāt worry about my familyās 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 wanderā¦
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 diseaseā¦ He knows exactly what this treatment is and how he will feel. He knows that best case it will be no worse than last timeā¦ 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 doesnāt know what he will do ifā¦ 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%ā¦
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.
WARMUP: Short Jog, variety of warmup exercises and stretches
THE THANG: This was made by Polaroid when this AO was The Tomahawk to track our fitness improvements. Itās a series of exercises AMRAP in X time.
Left Arm Upright Row – 30s
Right Arm Upright Row – 30s
KB Swings – 2 min
Left Arm Snatch – 1 min
Right Arm Snatch – 1 min
Short Jog
aMERICAn Hammers – 1 min
Left Arm Curls – 1 min (note if upright or on knee)
Right Arm Curls – 1 min (note if upright or on knee)
Double Arm Triceps – 1 min (note if upright or on back as Skullcrushers)
Short Jog
Butterfly Left – 1 min (this is laying on back. Arm straight out to side. Slight bend in elbow. Lift bell over chest. Would be like doing a cable pull standing up)
Butterfly Right – 1 min
Goblet Squats – 2 min
Lawnmower Left – 1 min
Lawnmower Right – 1 min
KB Hold for time (hold KB straight of in front so you can look thru handle)
Note your weight so you can see how you improve over time. Ā If you move up in weight, itās ok to have less reps. If you are close to before then you are improving. A good comparison is using Work = Force*Distance. Since your distance per rep should be the same across attempts, this is a fair metric. āWorkā = Weight * Reps
WARMUP:
Windmills, monacan Nite clubs, squats, merkins, sumo squats toy soldiers, lunges
THE THANG:
3 sets of ten: 3 sets of 5 exercises 10 reps each take lap. Most got two full rounds in
MARY:
Did some Mary with Bushwood
ANNOUNCEMENTS:
10 yr anniversary coming up
CSAUP COMING UP
COT:
LOTS PRAYERS DOE health concerns. Praise for Battle Bots anniversary šš»š„
WARMUP: 3 sets each: swings/ssh, wall sit/thrusters, B2wall/front raise
THE THANG: Dora 100s: cleans, squats, chest press, American hammer, shoulder press, lawnmowers
There was KPopā¦ thank you Bezos.
WARMUP: Not sureā¦ I missed it! (Got us so early I thought I had too much time so I put some laundry away and then realized I did really bad travel math! Rolled in about 5:18)
THE THANG:
Run (lap around 4 parking rows)
– 40 KB Swing
– 40 Curl
– 40 Goblet Squat
– 40 OH Press
– 10 Man Maker
Run (lap around 3 parking rows)
– 30 KB Swing
– 30 Curl
– 30 Goblet Squat
– 30 OH Press
– 10 Man Maker
Run (lap around 2 parking rows)
– 20 KB Swing
– 20 Curl
– 20 Goblet Squat
– 20 OH Press
– 10 Man Maker
Run (lap around 1 parking row)
– 10 KB Swing
– 10 Curl
– 10 Goblet Squat
– 10 OH Press
– 10 Man Maker
ANNOUNCEMENTS: Itās Hot Outsideā¦ and Kind of Humid
WARMUP: slow mosey with butt kickers, high knees, toy soldiers. 20 SSH, 10 windmills, 10 IW, 10 weedpullers.
THE THANG: combination of catch me if you can and adding an exercise each trip. During catch me if you can. 1 partner farmer carries the KB. Partner 2 does an exercise and catches then and switch. Do this until the exercise point.
Start with 10 KB Swing. Then onto round 1. Round 1 – 1 burpee. Add 10 rows each side to kn swings
Round 2 – 2 merkins. Ā Add 10 chest press each side
Round 3 – 3 jump Squats. Add 10 biceps curls each side.
Round 4 – 4 lunges. Add 20 squats
Round 5 – 5 LBCās. Add 20 triceps extensions
Round 6 – 4 Carolina Dry docks. 10 shoulder press each side.
5 minutes of Mary to end the workout.
ANNOUNCEMENTS: do a CSAUP. Challenge yourself.
COT:Cohibas mom having knee surgery. SugarBug and his M with adoption situation.
WARMUP: Run the parking lot but only a very little. Some Windmills, Merkins and Imperial Walkers.
THE THANG: We played cards so for the newer guys, every number represents the rep count with face cards ascending in value. In general, the cards were shuffled relatively well.
Aces = 14 and a few wild cards.
In total:
Hearts: 104 Squats with weight overhead
Diamonds: 104 Thrusters
Clubs: 104 Clubs in cadence
Spades: 104 Upright Rows
MARY: Yes, a little at the end including Peter Parkers & American Hammers.
ANNOUNCEMENTS: Keep an eye out for the Misogi details later today in Slack.
COT: You should’ve been there.
Until next time…