Tag: Bam Bam

4 Corner AMRAP

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WARMUP: Mozy, SSH, Moroccan Night Club, Strawberry Pickers, and Over Head Clap
THE THANG: Corner went to the Rocks. Curls, Over Head Press, Merkins x15 Reps. Corner #2 Squats, Reverse Lunges, Jump Squats x15 Reps. Corner #3 Peter Parker, Mountain Climbers, Plank Jacks. x10 Reps. Corner #4 Big Boys, American Hammers, LBC'S. x15 Reps (3 Minutes) each Corner.
MARY: Yes
ANNOUNCEMENTS: 401K Reindeer,Tortoise and the Hare events and other Newsletter events in the Fort.
COT: Prayer 🙏

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The Hive-Style Modification

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I’ve grown to really appreciate The Hive due to the push to get stronger, the consistent PAX in attendance and the number of FNGs these Site Q’s are bringing. Let today be no different.
The problem however, is I needed to significantly modify this workout due to a shoulder issue I’m wrestling right now. Here’s what happened in this workout solely focused on legs & core.
Take your KB to the near corner of the big parking lot.

WARMUP: Leaving your KB in place, run down the first parking lot lane, NUR the next, then run, then NUR, etc.
Peter Parkers, Cossack Squats (essentially side-lunges),, Parker Peter, Jump Squats, Heels To Heaven.

THE THANG: With Kettlebell
20 Standing Lunges (right) & 20 Core Side Bends (right)
20 Standing Lunges (left) & 20 Core Side Bends (left)
Run the parking lot lane and back.
25 Dead Lifts & 25 Sumo Squats
Run the parking lot lane and back.
25 KB Jump-Overs & 25 KB LBCs

Head to the circle by the football stadium
Ground the KB and run up to the stop sign & back.
1min KB 1/2 Squat hold
Run up to the stop sign and back
10 single leg Romanian Dead Lifts (ea leg)
20 Low, Very Slow Squats
Run up to the stop sign and back
20 Slow Flutter Kicks

MARY: See Above
ANNOUNCEMENTS: Excavation!!!
COT: 5th CORE Principle and name Fedora!

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AMRAPs 4 Corners

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WARMUP: SSH, Windmills, Imperial Walkers and some stretchy things.
THE THANG:
AMRAP 2 minutes
4 Corners
3 rounds
Corner 1
10 Merkins
10 Plank Shoulder Taps (each side)
10 Mountain Climbers (each leg)
10 Carolina Dry Docks
Corner 2
15 Squats
10 Lunges (each leg)
15 Calf Raises
10 Sumo Squats
Corner 3
15 LBCs
10 American Hammers (each side)
10 Heels to Heaven
20-Second Plank
Corner 4
5 Inchworm Merkins
10 Reverse Lunges
10 Peter Parkers (each leg)
10 Squat-to-Reaches
MARY: No Time
ANNOUNCEMENTS were made
COT: YHC thanked everyone for the prayers for my family in loss of my Grandmother. Ended with a prayer.

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Pauls Boutique At Armory

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WARMUP: 20 SSH, 15 Hill Billy Walkers, 10 Squats,10 Windmills and 10 Overhead Claps
THE THANG: 15 Minute AMRAP:
15 Kettlebell Swings
15 Goblet Squats
10 KB Rows Each Arm
10 Hand Release Merkins
Run Loop Around Parking Lot

Next Partner Up: One Partner Overhead Carries 100 Yards While other does exercise then switch :
High Pulls
KB Plank Pill Throughs
KB Halo
Thrusters
Around The Body Pass
Deadlifts
Burpees
Curls

We had a bear crawl thrown in and some waiter carries.

MARY: One set of Mary at COT
ANNOUNCEMENTS: BBQ and Bourbon
COT: Prayers for Larry to get over brain bleed and several others

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Circle of Fun and Indian Run

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WARMUP:
THE THANG:

  • 12 station circle of fun 45 secs exercise 15 second rest
  • Indian run
  • 12 station circle of fun 45 secs exercise 15 second rest
  • Indian run
  • Dora

MARY:
ANNOUNCEMENTS:

  • 4 B's
  • Bethel
  • 401k run
  • Trash pickup

COT:

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Monster Mash Beatdown

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WARMUP: SSH, Moroccan Night Club, Arm Circles, Wrist Stretches for four arms, Strawberry Pickers.
THE THANG:
-Lower Body
Squats
Swings KB
Reverse Lunges
*Figure 8's
-Upper Body
Curls
Merkins w/Bell
Over Head Press
*Over Head Carry
-Core
Flutters w/Bell
Simbas
Plank Pull Through
*Bear Crawl, Crawl Bear back to start.
-Conditioning
Burpees
Mountain Climbers
SSH
*Run one big lap

10x Reps each round on a 3 minute clock ⏰.
*Rinse and Repeat- Do 3 of the exercises. At the end of 3 minutes do the 4th exercises like Figure 8's or Run ex.

MARY: More Swings and a variety Kettlebell and Ab work.
ANNOUNCEMENTS: Bethel Men's Shelter, 4'B, Reindeer 401k Run 🏃‍♂️ Tortoise and Hare, and newsletter topics.
COT: Prayer for parents 🙏 and battles that we face daily as Men and Families.

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Mozy Ruck 4

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WARMUP:Moroccan Night Clubs, Strawberry Pickers SSH
THE THANG: 4 Corn of Pain
20x Ruck Squats
20x Swings with Ruck sack
16x Lunges 8 each leg.
Station 2
15x Curls
15x Merkins
15x Over Head Press
Station 3
30x Flutters
15x Simbas
10x Chops each side
Station 4
10x Burpee
40x Mountain Climbers
50x SSH

Mozyed to each Station with Ruck for 1 Round then decrease the reps in half due to time for Round 2.

MARY: V ups, LBC'S, Heels to Heaven, Flutter, @U01NGHPR2HW finish us off with one last core exercise.
ANNOUNCEMENTS: Bethel Men's Shelter, Warrior Heart and other newsletter events
COT: Prayer and praises

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50 Caliber Workout

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WARMUP:

  • 10 Moroccan Nightclubs
  • Mosey around loop
  • 10 Windmills

THE THANG:

  • KB Mosey to front parking lot

50 reps, run 50 yards (25 out and 25 back), 50 reps, run 50 yards (25 out and 25 back), move to next set

  • 50/50 Calf Raises
  • 50/50 KB Merkins (25 L/R)
  • 50/50 KB Romanian Deadlifts
  • 50/50 Curls
  • 50/50 Goblet Squats
  • 50/50 LBC’s with KB, arms extended
  • 50/50 Tricep Extensions

  • Mosey to COT

MARY:
Heel touches/penguins

ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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Moderate is just a word

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WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters
THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front of school. wall sits with calf raises and big boy sit ups. go to track- run lap complete 15 merkins, 15 squats, 15 LBCs for the final 15 min. push yourself
MARY:
ANNOUNCEMENTS: bourbon and BBQ, trash pickup, bethel mens shelter
COT: prayers for surgeries upcoming for PAX and Ms, boogie downs brother Rick and his cancer, mental health for out loved ones.

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