Tag: B.O.B.

Old became new

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WARMUP: run through parking lot, high knees, butt kicker, side shuffles, SSH, cherry pickers, Moroccans, merkins, squats, windmills
THE THANG: moved to the big parking lot and broke out the 2019 wienke.

30 was the count for round 1; very aggressive back in 2019 it appears.
– 30 kb swings
– squats
– shoulder press
– upward rows
– lunges with the bell pass through
– clean and press
– plank rows
– American hammers
– 15 man makers
– lawnmower pulls
– chest presses
– standing tricep extensions
– shrugs

Halfway through the exercises and at the end we ran to the end of the parking lot.

Rinse and repeated until time ran out and cut the counts in half.
MARY: nada
ANNOUNCEMENTS: yes, newsletter. Convergence, Boss Hogg, and HIM camp
COT: we did a round the horn so just pray for us all, lol

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Carry the Load

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BUY-IN: KB handoff…stand back to back and kept handing off the heaviest KB of the partners—45’s—by rotating side to side.

THE THANG: Farmers carry to The Print Shop’s new pull up bars. One stop on the way. One stop on the way back. Exercises consisted of lawnmower pulls, bent rows, shoulder presses, swings and pull ups.

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The Armory 13

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A bakers dozen (13) pax came out to the Armory.

Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)

Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)

Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)

In between of each set we did a short run.
Rinse/repeat sets.

Finish with some mary: Flutters, freddies, box cutters, LBC

Fini
COT

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A deep dive into the mind of Slash at the Hive

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WARMUP:

The Q was told today started at 5:16, so he arrived just in time…

SSH, Moroccan Nightclubs, Windmill, Imperial Walker, Hillbilly Walker

THE THANG:

Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.

The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press

Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers

MARY: One minute of LBC to get to 6:00

ANNOUNCEMENTS:

For the love of God, run in the Cannoli Run if you can!

Aug 11-13 plan for retreat to save lives

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It’s Good to Be Back

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COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Bent over rows

We completed 2 rounds and headed back to start for some Mary

Mary
WWI Situps
American Hammers
V-Ups
LBCs
Merkins (who knew this was Mary??)

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Dark and Light

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WARMUP: buy in: running the short parking lot with a burpee at every light (16ish)

THE THANG: carry coupons down through the dark path to Harris Street Park. Squats along the way for the 6. It was dark, but not as dark in our souls as the return trip….

Found the parking lot, but nobody saw the pre-set lights on the basketball court. 30 tricep extensions, 30 curls, finally some mumblechatter of “we could have just done this in the original parking lot”

Moved over to the basketball court. 2 Bells (one heavy, one light) set at half court. Bear crawl to half-court and switch bells (either with the one already there or another PAX), then keep bear crawling. Return trip was lunge walks with the same principle. Did squats at one end, merkins at the other, and swings the third time.

The trip to COT was illuminated up Harris street; trading bells as needed and carrying all the gear.

MARY: she weighed 200lbs and came out of Clickbait’s truck with her twin sister. We had to get them back in.

ANNOUNCEMENTS:
Cannoli Run – 5/20.
Bethel Men’s Shelter service tomorrow (5/4)

COT: Continued prayers for Luka

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BBWW (Bells, balls, webs and whine)

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WARMUP: small mosey, windmills, Moroccan night clubs, low slow squats, windmills
The theme for today was core and Abs, details:

THE THANG:
Kettlebell Jack Webb #1
1 high pull – 4 around the world
2 high pulls – 8 around the world
Progressive to 10 HP and 40 ATW

Medium amount of chatting and whining

Pax were divided into 3 groups, for time (10 minutes) one pax tosses the 60-80lbs med ball over the shoulder 5 times while the rest of the group does LBCS, average 25 tosses and 200 lbcs per pax.

Kettlebell Jack Webb # 2
1 swing – 4 side bends (alternate sides OYO)
2 swings – 8 side bends
Progressive to 10 swings and 40 SB

YHC bell got switched to a 50lbs one by the site Q at the beginning of last Webb.

A laaaaaaarge amount of whining on this from pax with medium KB.

medium mosey around the parking lot.

MARY: small session of broga
ANNOUNCEMENTS: Manion on Friday
COT: 5th core principle

Tinsel, out…

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Catch Me If You Can

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BUY-IN:
3 minutes of hill repeats. Starting at the crosswalk in the parking lot up to the stop sign. Fast up the hill, slow down the hill.

THE THANG:
With weighted vests on:
1 person farmer carry’s 2-45lb KBs while the other 2 did 10 merkins then run to catch up. Swap out with another pax. 2 do merkins, while another farmer carry’s. Continue around WEP until loop is done.
Repeat replacing merkins with 15 squats.

Part 2
Hill Repeats
Dropped the vests and did hill repeats. Fast up, slow nur back down followed with 10 KB overhead press each arm. Then repeat 3x
Continue hill repeats with lawnmower pulls 10 each side at the bottom of the hill x3.

ANNOUNCEMENTS: So much going on. Check newsletter
COT:

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