WARMUP:
THE THANG: we improvised
MARY:
ANNOUNCEMENTS:
COT:
Obligatory warmup…
50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round)
Partner up for farmer carry KBs. Partner 1 does exercise then runs to partner 2 carrying the bells around the parking lot then flip. 5 laps so 5 exercises: 5 burpees, 7 merkins, 10 mtn climbers (each side), 7 jump squats, 10 high steps (each side)
Break out for OYO exercises:
20 single leg deadlift each side, 10 front raise, 10 lat pulldown (on your 6), repeat x3 with 15/15/15 and 10/20/20 reps
End with mary and COT
WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’
Mary
3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm
Mary
5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea
WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill
THE THANG:
Partner complexes (you go I go), double bells for all exercises
5 rounds:
3 cleans
3 OHP
3 squats
Run up hill after the 5 rounds
5 rounds:
3 swings
3 snatch
3 thruster
Run hill
5 rounds:
3 high pulls
3 rows
3 lunges
Run hill
With single bell, we did Humane Burpee:
15 swings
5 goblet squats
5 merkins
15 swings
4 squats
4 merkins
15 swings
3 squats
3 merkins
15 swings
2 squats
2 merkins
15 swings
1 squat
1 merkin
Suitcase carry around circle in between each set
1 round of 7’s:
Curls + Tricep extension
MARY: a bit
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-25-20-15-10-5
2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer’s Carry Above Head
3. Last Minute Arms:
10 KB Curls IC
10 KB Triceps IC
Mary was a no show
Announcements: Read your newsletter
COT: Prayers and Praises
WARMUP:
– SSH
– Merkins
– Windmills
– Low slow squat
THE THANG:
Dora:
– 100 Merkins
– 200 Dips
– 300 LBC
– Partner not doing the exercise runs the length of the parking lot and back with 2 KB
Move to the grassy area. Comes roughly 20 yds apart. Complete first exercise, then BC to between the cones. Complete the first and second exercises, then CB the length of the cones. Complete the first 3 exercises and BC. And so on….
20 Reps Each:
– Curls
– OH Press
– BO Rows each arm
– Tricep Extensions
– Squat Thrusters
MARY:
4 minutes of various exercises
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.
3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15
Break for a non-sprint 3 line suicide
– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20
1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have
WARMUP: Yea, a good one. Humane Burpee
THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story
After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.
MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held
YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.
Weather was perfect. Felt like an early Fall and time for college football.
WARMUP:
SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10
THE THANG:
With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:
21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers
MARY:
Finished at the end with a circuit of the following:
LBCs
Flutters
ANNOUNCEMENTS:
Read the newsletter
WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)
THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out
MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.