WARMUP: I was late so 11s by a great stand in
THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help, trash pickup
COT: graduations, deep dish grandmother passing.
WARMUP: SSH Imperial Walker Hillbilly Walker Moroccan Nightclub Cherry Picker Hamstring Stetch Quad Stretch
THE THANG: Dora style: 100 swings 100 curls 100 merkins with a hill run, 150 bent over rows 150 kb squats 150 shoulder press with a hill run. Farmer carry laps.
MARY: rotating fashion
ANNOUNCEMENTS: Murph on Memorial Day
COT: Prayers and Praises
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot
The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-15-10-5
2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB
3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps
4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees
Announcements: Read your newsletter
COT: Prayers and Praises
WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too.
THE THANG: 3 C’s of q school – corners, chalk and cardboard.
4 corners – 5-10-15
Manmakers
Goblet squats
Tricep extensions
4 corners – 10-15-20
Goblet squats
Tricep extensions
Flutters with bell held high
4 corners – 15-20-25
Tricep extensions
Flutters with bell high
Kettle bell swings
4 corners – 10-15-20
Goblet squats
Hammer curls
Flutters with bell high
4 corners – 5-10-15
Manmakers
Kettle bell swings
Hammer curls
Headed to cot after 3 of the 4 corners completed on the last set
MARY: nope – open to all men
ANNOUNCEMENTS: in the newsletter – read it
COT: 5th core principle
Q-school lessons shared from 3 C’s and four corners. Reminders that simple can be effective. In keeping the group together, four corners and self-explanatory exercises are helpful to keeping pax connected and together during a workout – all while embodying the credo of leaving no man behind but not leaving him where you found him.
Thanks for the call Deep Dish.
WARMUP: did some thangs
THE THANG:
ABC ladder – 1 round = 2 clean, 1 OHP, 3 front rack squat, both sides.
Ladder= 1-2-3-4-5-4-3-2-1
Suitcase carry around parking lot after each ladder rung
Then
DORA
Partner 1=run to speed bump
Partner 2= accumulate reps
200 double bell swings
100 thrusters double bells
25 man makers double bells
MARY: no
ANNOUNCEMENTS: yes
COT: yes
WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.
THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex
Clusters x3
Clusters from a Kickstand Stance x3
Weighted carry thrown in along with an uphill bear crawl and uphill sprint.
MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held
WARMUP: usually stuff
THE THANG:
All 1 group:
ONE BELL
1-2-3-4-5-4-3-2-1
Swing
Am.Swing
Goblet squat
Thruster
Set/Deadlift
Deadlift to High Pull
Set for # breaths = # reps just finished
Take a lap… end by Tires. Split into 2 groups. 1 group on Tires (Monkey King), other group in the grass. Switch will happen when Tires group finishes
Monkey King – TIRES
Edge of Tire for higher ROM
1-2-3-4-5-4-3-2-1
Alt. Devil’s Halo
Deadman-to-Barbarian
Alternating one arm, clean
Alternating one arm snatch
Eye of Sauron (2-hand snatch)
Set for # breaths = # reps just finished
On the Grass:
Murder-Bunny Hump = MOT
Body Weight Exercise
KB Exercise
Switch Kicks
25 x each side
Wide-stance Swing-Chops
10 x each side
Plank to Hip Twist
25 x each side
Turkish Get-up
5x each side
Lunge to cross heel-tap
25 x each side
Underswitch to Crab-Press
5x each side
Rinse-Repeat until Tire group is finished
MARY: no time
ANNOUNCEMENTS: Cannoli Run, T&H-CSAUP, other newsletter stuff
COT: yup
WARMUP:
SSH
Arm circles
Michael Phelps
Low slow squats
Catchers
Broga
THE THANG:
Farmer carry to parking lot
Planks with sandbag drag 2x
Stations and Exercises (Baseball-Themed):
• Home Plate – “Batter Up Swings”: Single-arm kettlebell swings – 12 reps per arm (alternate arms each inning). Focus on explosive hip drive, as if powering a base hit.
MOT farmer carry
• 1st Base – “Steal the Base Lunges”: Kettlebell reverse lunges – 10 reps per leg (hold kettlebell goblet-style at chest). Step back into lunge, drive forward—mimicking aggressive base advancement.
MOT duck walk
• 2nd Base – “Double-Play Thrusters”: Kettlebell goblet squat to overhead press – 12 reps. Squat deeply, then explode upward while pressing the kettlebell overhead (like turning a double play).
MOT bear crawl with bell toss
• 3rd Base – “Tag-Out Rows”: Single-arm kettlebell bent-over rows – 12 reps per arm. Hinge at hips, row the kettlebell to your side (as if fielding and throwing out a runner).
MOT Lunge walk
In between each rounding of the bases we did a mosey, flutters and other exercises to pause
Took 4 trips around the bases with the final straight farmer carry
MARY:
Was done
ANNOUNCEMENTS:
Bethel
CSAUP
ruck
Tortoise and hare
COT:
Health
Travel
Family
THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.
Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:
squats
SSH
press
lunges
merkins
The verse of the day which I forgot to read is:
“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””
John 16:33 CSB
MARY: We stretched a bit then wrapped it up.
COT: Lifting up the prayer requests in the circle.
Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.
THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.
Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:
squats
SSH
press
lunges
merkins
The verse of the day which I forgot to read is:
“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””
John 16:33 CSB
MARY: We stretched a bit then wrapped it up.
COT: Lifting up the prayer requests in the circle.
Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.