WARMUP: SSH, Around the world, figure 8, slight mosey up and down the parking lot
THE THANG:
10 clean jerks (5 each arm)
10 front raises (2 handed)
10 squats
Run to the end of the parking lot and back
Repeat X15
MARY: not there
ANNOUNCEMENTS: the Murph was today
COT: at the Murph
WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!
8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.
Exercises were completed while 2 PAX walked the length of the parking lot with awkward weight attached… Music was present. Penalty burpees were done by all with a happy heart and sore arms.
WARMUP: We warmed up
THE THANG: we played Uno
MARY: Wasn’t there but we stretched some
ANNOUNCEMENTS: Trash pick up Saturday. Bourbon tasting barbecue too.
COT:
Typos quite possible…
Armory for the kickoff of the month of Gear/May:
PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.
Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).
10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)
25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)
5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s
5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters
5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)
10 Burpees, Run all the way down and run all the way back
Carry the coupons back for COT
Until next time.
Maximus
Following my 2 year hiatus I have returned and apparently been showing up enough to be voluntold that my fans have been waiting for my return to the Q… That or they had an opening and needed it filled, I chose to believe the former…
We started with a brief warm-up with some SSH, windmill, imperial walkers and hillbilly walkers and then began with the inflation impacted “Suns Out, Guns Out” buy in… 30 curls and 30 triceps extensions. Following that we turned on my little app with our very friendly coach and and began a little HIIT set to Foo Fighters in honor of their lost drummer. Each exercise consisted of 4 sets of 30 seconds on and 10 second rest. Every 3 exercises were separated by a more cardio based movement done in 2 sets of 50 seconds on and 10 seconds off
-Dead Lift
-Goblet Squat
-Row
-SSH (50 sec x 2)
-Pull Through
-Triceps
-Lunge
-Mountain Climbers (50 sec x 2)
-Curl
-Calf Raises
-Flutters
-Swings (50 sec x 2)
Following these sets we returned to COT to buy out at 30 reps of curls and triceps extensions.
We had the honor of welcoming a new PAX member this morning. Welcome Beaker. It was great to meet you and hope to see you in the gloom soon
The we formed into COT with announcements and prayer requests
WARMUP: alla carte, probably yoga heavy
THE THANG:
Series of exercises with a mode of transportation in between. We moved through the short side of the parking lot.
10ish reps in each
Suitcase row
Over head press
Clean, squat
Side lunge
Bear crawl
Man maker
Waiter carry
Half Turkish getup
Bear craw
Side lunge and clean
Swing
Pull
Snatch
Thrust
It was hard. Finished strong with: Burpee Snatches
COT:
I broke Shatner. Love that guy, hope his back is better now that I’m writing this a solid 4 months later. Always an honor to lead.
Kept the guns locked away in the armory all winter? Time to bust them out with some upper body work. We are skipping leg day today and getting all the gainz upstairs. Today’s workout kicks off a Spring of Sun’s out guns out, where we will encourage Qs to focus on the upper body and do a buy in/buy out of hammer curls and tricep extensions just to drive the point home.
The Thang:
2 minutes each exercise followed by 1 minute of each exercise in round 2.
Biceps:
21s
Hammer Curls
Triceps:
Tricep extensions
scull crushers
lats:
Lawnmower pulls
Pullovers
Delts:
Overhead presses
Bat wings (with the provided light dumbbells)
Traps:
Shruggs
High Pulls
Chest:
Chest press (with the optional 60lb monster KB)
Derkins
Everyone got stronger today. Band Camp got the most out of his lower jaw exercising. Can you really own anything? Yes: you can own your GAINZ
Thanks to Shatner for handing off the shovel flag
PAX were advised that this would not be an “ease into the week” workout.
After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.
We then took a walk all the way around the parking lot with our kettlebells.
Thang 1: Dora
Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.
Thang 2: 4 corners, no dropping the bell
corner 1: the dumpster – deadlifts
corner 2: the funeral home – overhead presses
corner 3: the hearse – tricep extensions
corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.
Some quick Mary to finish the time, and off to take on the week.
After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot.
Uhaul eventually showed up and joined us, along with his playlist of “things that kinda sound like Metallica”.
Today, we let the dice decide our reps as we worked through a pre-determined list of pain. PAX took turns rolling 2 dice and we just did that number of reps. I had promised in Slack that today would be for heavy bells and low reps, which mostly held true. If any PAX rolled doubles, we added 5 burpees to the lineup.
The movement list is as follows:
Swings
Goblet squats
Deadlifts
Hammer Curls
Overhead press
Scull crushers/tricep extensions
Lawn mower pulls
Single leg deadlifts
Cleans
high pulls
Chest Presses
Snatches
Mozey
After 2 rounds through the rotation, a very suspicious truck pulled into the parking lot. “That can’t possibly be Tesh!” the group cried. We readied our kettlebells as our only defense against the intruder. Heartbeats quickened, palms sweated, pupils dialated, and we fixed our gaze upon the magnificence that was… Tesh.
Not nearly enough light ribbing later, Tesh joined us.
We accomplished 2 more rounds with his highness, and the burpees kept flowing – finally giving way to some Mary at the end of the workout followed by COT.
Solid crew this morning.