Tag: Backdraft

Have a plan

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WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.

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Zipper

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WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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Deep Dish 1 year anniversary beatdown

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WARMUP: yes
THE THANG:
First set:
5 rounds:
Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x

Second set:
Partner up at bottom of hill. P1 does 50 double bell swings. P2 runs to top of hill and back. Repeat 3x. 150 total swings per partner.

Third set:
10 min EMOM. 5 man makers, add 1 rep every 2 mins. (This part was terrible)

Finished with some Mary.

MARY: 8 mins around the horn, finished with 10 burpees
ANNOUNCEMENTS: yes
COT: yes

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NYE Party in the dark.

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WARMUP: 25 SSH / 15 Windmills / 15 Cherry Pickers / Broga
THE THANG: AMRAP 30min
Squat thruster X10
Weighted Merkin X10
Lunge X10 each
Flutter kick 4ct X10
Ruck 1 lap 400m
Repeat

Tabata 20 s on 10 s rest
Mountain climbers
Weighed merkins
Burpee w/ jump over sandbag
Plank pull through
Lunges

MARY: missing
ANNOUNCEMENTS: bethel, break the dam, new fort map.
COT: family

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Not another 12 days workout

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All veterans today so quick disclaimer and then yog down to far end of entry drive. Basic series of warm up exercises. Yog back to loop in front of school. On one side of flag pole do 15 bomb jacks. Run loop to other side of pole and do 20 seal jacks. Repeat for 2.5 laps. Move to main lot for accumulator:
– 5 burpees, 10 merkins, run to stop sign and back.
– 5 burpees, 10 merkins, 10 squats, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, run.
– 5 burpees 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, 25 SSHs, run.
Pick up and finish with the 6 a d jog back toward cars. Stop at wall for wall web. Get in peoples chair, walk out on hands and do 1 merkins, walk back into chair for 4 overhead claps. 2-8, 3-12,….we made it to 5 before time was up. Back to cars for COT.
Thx for the invite <@U08BNRBQ9D1>!

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12 days of kettle bell

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WARMUP: morrocan night club, windmill, imperial walkers, hill billy walkers, plank, downward dog, honey mooner.
THE THANG: latter adding a new exercise for 12 rounds.
10 x curls
10 x goblet squats
10 x calf raises
10 x over head press
10 x american hammers
10 x pass thrush
10 x flutters with press
10 x lunges pass through
10 x simba
10 x push ups on bell
10 x man makers

MARY: america hammer, x and o’s, freddy merkins
ANNOUNCEMENTS: Bethel men’s shelter, convergence.
COT: thankful for another day and patience around the holidays

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