Category: snake pit

Monkeying Around at the Snake Pit

Leave a comment

WARMUP: SSH, Cpickers, MNC-w/ calf-raise, sit-out-Burpees

THE THANG:
Round-1: IC (6ct.): Squat-knees to press

Pyramid: RSwing, Am.Swing, Catch/Goblet, squat, Sqt-Thrust, (switch grip), Deadlift
– set for rep count… progress up to 5 & back

Shuffle over to Tire Station

Rnd-2: Monkey-King series on elevated tires (10 each exercise)
– alternating one arm, dead lift to chest
– Deep squat-2-arm front raise
– Alternating one arm snatch
– Alternating one arm, clean
– Eye of Sauron: explosive deep squat, (2-hand snatch)

Rnd-3: Dora – 1 pax rolls tire up hill… flips it back down … then swap
Other pax:
– 100 Goblet squat to Halo (alt. 1x-ct)
– 100 Deadman-to-Barbarian

MARY: 10 KB-BBSU

ANNOUNCEMENTS: QvQ, Luka-5k

COT: held… prayers for being present w families, job security… other stuff

TClap |
0

4 Corners Kettle Bell treat

Leave a comment

WARMUP: SSH, Windmills, Cherry Pickers,Moroccan Night clubs
THE THANG: 4 corners Kettlbe bell with overhead carry to each with 25 swings, Pulls, Triceps extensions and Curls and Squats in the middle. Each round had a 5 Manmaker but in with Manmaker buyout. Swings,
MARY:
ANNOUNCEMENTS: Read your Newsletter, Yeager march 15th and The Hive Convergance March 13th
COT: Prayers and Praise. Prayed for Luka

TClap |
0

Where’s Stevie?!

Leave a comment

THE THANG:

To keep us warm I added a run in between each set. Round one, 15 each. Round two, 20.

Kb swings
Shoulder shrugs

goblet squats
Flutters

Curls
merkins

tricep extensions
Squat

Sumo squat
LBC

skull crusher
Rosa lita

Dead lift
calf raises

Lawnmower
American hammer

COT: prayers for those mentioned. Happy Tuesday.

TClap |
0

Simply complex

Leave a comment

WARMUP: merkins. Squats. Swings. Snatches.
THE THANG: Dora with Four different kettlebell complexes while one partner does a static hold.

Round one – 14 rounds of 10 Merkins and 10 swings partner planks until you switch.

Round two – each arm 12 rounds of 2 cleans, one press, 3 front squat. Partner farmer carry hold until you switch.

Round three – each arm 10 rounds of 3 bent row with 2 up right. Partner over head hold until you switch.

Round four – each arm 8 rounds of 3 snatch with one press. Partner front squat hold until you switch.

MARY: mechanical drop set on chest with plyo pushup to regular pushup to single arm chest press to both arm press. Mechanical drop set of bent row to Superman’s.
ANNOUNCEMENTS: some
COT: thankful to be out there.

TClap |
0

Card game

Leave a comment

WARMUP: windmills and produce pickers
THE THANG: 2 rounds of 4 exercises by suit. 2-14 reps depending on the card you draw.
MARY: none
ANNOUNCEMENTS: D2D relay, wine tasting dinner
COT: Wives and Children

TClap |
0

To Nur or Not to Nur

Leave a comment

WARMUP:
In cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walkers
THE THANG:
Catch me if you can:
– one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch once they meet up. At the top switch to 5 squats on the way back down the hill, meet by the light pole for a card game.

Cards:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet Squats
Clubs – 2-hand upright rows
Diamonds – Overhead press
Spades – KB swings
 
A – 5 Man-Makers
K – 10 Lunge squats
Q – 15 Flutter w/press
J – 20 KB pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

2 is enough

Leave a comment

Took turns calling exercises while walking campus. Lots of convo. Learned Kielbasa knows a guy for all your recreational needs.

TClap |
0

Something with hyenas

Leave a comment

WARMUP: Showing up to the small crew of misfits was honestly a treat. After the disclaimer, we started with a short and slow mosey. 30 seconds in, the mumblechatter and “complaining” was alive. The mosey was about 1/4 mile, maybe. We did these exercises for the warmup with some pausing, some gasping, some stopping: SSH, windmills, low slow squats, merkins, back and quad stretches.
THE THANG: As we moved over to the turnabout area in front of the football field, YHC had 10 exercises with rep counts written down.
1. Plank horizontal pull throughs- 10
2. plank vertical pulls – 10 (up/down 1 arm is 1)
3. 1/4 Turkish get up – 5/side
4. Hammer twist each side into sprinter sit up- 10
5. Dying cockroach with straight arm kb extension – 10
6. Kb swings – 20
7. lunge with kb leg pass through – 10
8. Kneeling wood chops with kb – 10/side
9. Flutter with kb straight arm hold – 20 double count
10. Plank row with Parker Peter- 10 per side

After round 1 we did a short mosey (or partial mosey) and back for rinse and repeat until time ran out…ended after #8.

You had to be here for the Kielbasa stories.
MARY: core was a focus area during workout so no Mary today.
ANNOUNCEMENTS: blood drive, D2D bar, Feb Epic fundraiser
COT: enjoyed the chatter with these guys and did a quick around the horn for prayers and praises.

TClap |
0