WARMUP: Moroccan Night Club, Windmill, Cherry Picker
THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row – Nur, calf raises, Deadlift, KB Merkins
MARY: LBC’s, sit ups, overhead lift
ANNOUNCEMENTS:
COT:
Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause <@U02DKM63B7B> way underestimated how long it would take.
WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps
Farmers carry
https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings
Farmers carry
12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats
Waiter’s carry
3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)
3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)
Farmers carry
4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)
5 burpee snatches each side to close out
ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow
COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”
If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.
“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin
Grateful to share the gloom with you this morning
Nine men (including one FNG – welcome SIB) started their day with the hard thing at the Kitchen Sink. We had a quick disclaimer then jumped right in – no warm-up. Here’s what we did.
Grab your Ruck and Block
– Cinderblock pull to flags, OH Carry back
Grab your Ruck, Bell, and Block
– Farmer Carry with Bell and Block around the Lower Lot circle
– 10 Burpees with Ruck
Grab your Ruck, Block, and Bag and take the large loop
Block Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Block
Large Loop with Ruck, Bell, Bag
Bell Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Bell and Ruck
Large Loop with Bag
Bag Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
NMM
Life is hard. Choose your hard. Marriage? Hard. Divorce? Hard. Fitness? Hard. Obesity? Hard. Debt? Hard. Discipline? Also hard. You can’t avoid hard, but you can choose your hard. Choose wisely.
I hope the workout is the hardest thing you do today. Maybe, maybe not. But when you train hard, you’re more prepared for the hard things life throws at you. You’re building strength and resiliency now to access later. Keep pushing.
Aye!
Italian Job
Warmed up and tried to stay dry ish.
25 SSH
5 windmills
15 IW
15 MNC
15 HW
The Tabata
4×4
30 seconds on 10 seconds off
Alternating merkins with bell
Right arm shoulder press
Chest press
Left arm shoulder press
Rest
Goblet squats
Right leg lunge
Calf raised
Left leg lunge
Rest
Curls
Hammers with bell
Tri extensions
Flutters with bell press
Done right at 6:00
Thanks to 3D for the call!
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga
THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time
Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/
MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye
3.25 miles around the Mill sharing a 80# bag.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
– Windmills – 10 IC
– Imperial Walkers – 15 IC
– Arm Circles – 10 IC
– Overhead Claps – 25 IC
– Mosey to the larger parking lot
THE THANG:
Part 1: Dora 1-2-3 – Partner up
– 100 Merkins
– 200 LBCs
– 300 Air Squats
– While one partner worked, the other ran a 50-yard shuttle.
Part 2: Four Corners – AMRAP
PAX took on each corner with intensity:
– 10 Burpees
– 20 Bonnie Blairs
– 30 Plank Jacks
– 40 Flutter Kicks (4-count)
Part 3: Jack Webb
1 Merkin to 4 Air Presses, all the way up to 5:20.
Mosey back to COT
MARY:
Worst Worst LBC – 10 IC
Fire Hydrants – 10 IC Right Leg
Fire Hydrants – 10 IC Left Leg
ANNOUNCEMENTS:
– Blood Drive
– Cannoli Run
– Read your news letter
COT:
Prayers and praises, This was done C-Span Style everyone shared.
WARMUP: side straddle hops, windmills, Broga, overhead claps, merkins
THE THANG: poker :hearts: :diamonds: :clubs: :spades: multiple exercised based on what card you draw
MARY: flutters, wheezy Jefferson, heel touches, LBCs
ANNOUNCEMENTS: newsletter
COT: Ms and new jobs