BUY-IN: 20 Man Makers w KB
DORA #1 / Farmers Carry
– merkins
– Jump squats
– Dips
DORA #2 / Run lap
– Snatches
– Goblet squats
– Curls
COT
It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm.
Warmup and then The Thang:
Murder Bunny to every parking spot line followed by 5 LB Swings.
Lunge to every parking spot line followed by 10 snatches.
Other core exercises were thrown in as an active rest.
Jwow
Three got a little stronger and a bit deeper at Armory. Here’s what we did.
WARMUP:
– 10 SSH
– 10 Seal Jacks
– 10 Imperial Walkers
– 10 Hillbilly Walkers
Mosey to front of church
THE THANG:
Do the exercise, jog down to the crosswalk and back. Add the next exercise. Repeat for 12 rounds.
– 10 Goblet Squats
– Add 10 Curls
– Add 10 Calf Raises
– Add 10 American Hammers
– Add 10 Skull Crushers
– Add 10 Flutters with a Press
– Add 10 Pull Throughs
– Add 10 Swings
– Add 10 Lunges
– Add 10 John Deeres
– Add 10 Sit-up to Press
– Add 10 Manmakers
NMM
So many zoom from womb to tomb and never truly understand their purpose. Ask yourself today, “who are you and why are you here?”
You are more than your job title. You are more than your hobbies. If you don’t know who you’re serving, you may be living for your own ego. Discover who you are today.
Aye!
IJ
WARMUP: some stuff
THE THANG:
25 min EMOM
5 Deadlift
5 squats
5 Clean
5 swing
After time was up did a few more reps of another circuit.
10 Halo squats
10 Clean Press each side
10 Ballistic Row each side
10 curl
10 Around the World with shoulder touch
MARY: a few to finish off time.
ANNOUNCEMENTS:
COT:
Thanks to Masterpiece, Gen Xer by a hair, he enlightened the PAX about what “67” means in this pop culture
Need to post to know!!
WARMUP:
Mosey around FHC parking lot with 5ish stops for some COP to get the body warmed up
THE THANG:
8 exercises in parking spaces performed while 1 PAX takes a lap
Bent Rows
Swings
Squats
Deadlift
Clean to Squat
American Hammer
Lunge Pass Thru
Overhead press
6 rounds were completed
MARY:
5min of Mary with bells included Hello Dolly, flutters, big boy sit up, KB merkins
ANNOUNCEMENTS:
Jwow always smiles
Masterpiece is on same meds as Jwow
Cheddah is driving a sweet ride….jelly
COT:
Pray for persecuted church!! #nigeria
Crappy Weinke
YHC took an empty diaper box, put a bunch of exercises on it and had the PAX roll it around like a die (not dice) and completed the exercises. Somehow a bunch of exercises not on the die were called?
WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot.
Round 1 (5mins):
5 Squats w/bell
10 Merkins
15 Curls w/bell
–Around the parking lot–
Round 2 (5mins):
5 Man Makers
10 Deadlifts w/bell
15 OH Press w/bell
–Around the parking lot–
Round 3 (5mins):
5 Bonnie Blairs
10 OH Tricep Extension w/bell
15 Calf raises w/bell
–Around the parking lot–
Form 2 single-file lines. Station 1 is pacer. When complete, everyone rotates up one slot. 1 goes to 9.
Station 1: run to end of lot (1 burpee)
Station 2: Coupon Swings
Station 3: Squats
Station 4: Mountain Climbers
Station 5: Man makers
Station 6: Coupon Curl
Station 7: Side Straddle Hop
Station 8: OH Press
Station 9: Mountain Climber
MARY: none
ANNOUNCEMENTS: Golf Tournament, Pints & Padres
COT: DD’s M, Backdraft’s Grandmother (100 BDAY), Boogie’s (14 year old BDAY)
WARMUP:
SSH, merkins, squats, Broga
THE THANG:
Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked through the first two exercises from 10 down to 8, then flipped to the next two exercises. Then flip back down for 7-5, then flipped back. Last set was 4 to 1.
We got through two sets of exercises before time ran out.
Merkins alternating hand on bell
Chest press
Second set
Squats
Set ups (each leg as 1)
Next round
Curls
Single arm row (each side)
Swings
Nut cracker
Solid workout and 0 running. According to my watch I burned 600 calories.
MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
You had to be there.
WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in
THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.
Upon completion of a corner, rotate to the next one.
Corner 1
50 – man makers
100 – swings
150 – flutters w/press
Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs
Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings
Corner 4
50 – upright rows
100 – squats
150 – flutters w/press
MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.
ANNOUNCEMENTS: You bet – read your newsletter too.
COT: Shall always be the fifth core principle.
It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:
Warm-Up:
Side Straddle Hops (IC x 20)
Arm Circles Forward/Backward (IC x 10 each)
Windmills (IC x 10)
Imperial Walkers (IC x 10)
Main Event:
4 rounds, farmers carry between rounds for active recovery
Circuit (8 moves, 45 sec each / 15 sec rest)
1. Kettlebell Swings
2. Goblet Squats
3. Single-Arm KB Rows (L)
4. Single-Arm KB Rows (R)
5. KB Clean & Press (L)
6. KB Clean & Press (R)
7. KB American Hammers
8. KB Deadlift High Pulls