WARMUP:
Few exercises to get the PAX loose
THE THANG:
8 exercises
4 rounds
30 yard run and abs in between each round
MARY:
Couple Mary moves
ANNOUNCEMENTS:
Newsletter
COT:
Just don’t say you’re being intentional…put some action behind the words and do something 👏🏻🥓🔥👆🏻
WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:
Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.
We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!
All worked hard and felt it the next day.
Aye! Jekyll
WARMUP:
10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub
Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole
THE THANG:
Hitting the Cycle:
Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence
MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:
WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.
AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows
Mosey to Large Hill (7’s)
Man Makers
Cleans
MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)
WARMUP:
Side straddle hop 20
Hillbilly Walker
Imperial Walker
Moroccan Nightclub.
Parking Lot Mosey with bell
THE THANG:
Shuttle (go 3 spaces then back to start, go 6 spaces back to start etc)
Every 3 parking spaces (Farmer Carry)
5 Row each arm
5 Deadlift (1 or 2 Arm)
5 Swings
5 Merkins and repeat
5 minutes 2x (10 count in between)
Dora with partner (AMRAP till return)
Runner goes to last parking space
Halos
Goblet Squat
Lunge Pass
Good Morning
Chest Press
Figure 8
Repeat with each partner doing the exercise that the other did last round
5 minutes 2x (10 count in between)
The rr were
Abs section
Russian Twist (20 count)
Overhead Sit-up (15 count)
Plank Pull through (45 secondish hold)
MARY: N/A
ANNOUNCEMENTS:
D2DBar
Bethel men’s taco night
Highway cleanup
COT:
Prayers for employment
Mental health
Marriages
Wrestling practice, three periods
Neutral position: lunges with Bell, five man makers on the whistle
Bottom position: 45 seconds swings, then bomb jacks, three sets – 45 seconds skull crushers, American hammers, three sets
Top position: 45 second, right then left, three sets; 45 seconds shoulder presses, then shoulder extensions, three sets
Words of affirmation, show some love.
6 minute AMRAPs of 3 movements with lap in between:
1 —–
Russian twist x10 (4cnt)
Chest Press x10ea (each arm)
Lat Pull Down x10
2 —–
Thruster x10
Front Raise x10
Monkey Curl x10
3 —–
Swing x20 (or 10ea)
Tricep Ext x10
Row x10ea
4 —–
Man-maker x10
Overhead Press x10ea
Deadlift x10el (each leg)
WARMUP: 25 SSH
WINDMILLS
15 Merkins IC
Mosey over to bottom of hill where a piece of cardboard in the trash had a weinke in it. (I put it there)
THE THANG: 7s
7 Halos each direction
6 goblet squats
5 KB swings
4 russian twists (each side)
3 straight arm over head
2 skull crushers
1 man maker
Run to top of hill and back drop one exercise off each round
1 burpee at top, increasing to 7
Part II
Overhead weighted carry over in front of field
Dora the Horror
Rd1
Partner up,
partner 1 does 100 OH press with bell.
Partner 2 does Lunge walk with KB
Rd 2
Partner 1 does 200 curls
Partner 2 Bear crawl to cone and back
Rd 3
Overhead weighted carry to cone and back 300 drag throughs – didn’t have time to finish
MARY: none
ANNOUNCEMENTS: yes
COT:yes
WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers
THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.
Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers
MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.
ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar
COT:
Patience, travel, family, addictions, loneliness.
YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.
WARM UP:
We started off with
15 – imperial walkers
15 – wind mills
Slowlesy to the larger parking lot where the board was set up along with some music
Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.
THE THANG:
Also on every minute on the minute 3 KB man makers.
After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.
50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats
Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.
There was a lot more intended but due to the stupid time constraints we only made it this far.
Planked it up for the 6.
Hope I lived up to the Hives expectations and my KB reputation.
Announcements:
Dam to Damn Bar 10k, Christmas party
Prayers:
Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness
rolling around. 🙏