Tag: Bam Bam

300+ reps

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WARMUP: mobility and the norms
THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings
15,10,8- swing, overhead press, goblet squats, rows r/l.
MARY: alternating around the world, oblique bends, chest press
ANNOUNCEMENTS: CRI out training, newsletter
COT: prayers and praises

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Blame It On the Boogie!!

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WARMUP: Cherry Pickers, Pidgeon Stretch, SSH,
THE THANG: Indian Run 1/2 way through back of the school. Flying Squirrels, Mountain Climbers at the half way point. Turn back around to B'ball court. Each corner had a deck of F3 cards focused on Arms, Cardio, Core, Legs. The Boogie Down soundtrack played in the background: The Jackson 5's Blame it on the Boogie, Earth, Wind & Fire's Boogie Wonderland, Jerry Lee Lewis's Boogie Woogie Country Girl.
MARY: None
ANNOUNCEMENTS: Bethel Men's Shelter, 9/11 Stair climb.
COT: Families, Illnesses, Return to school.

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The daily

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WARMUP:

  • Mosey around the big loop
  • Mountain climbers
  • Windmills

THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)

MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Hot Potato

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Started with a short run then:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches.
Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six.
Thang2: Merkins with lunge walk relays
Thang3: sevens: crunches and Merkins
Thang4: dance off carioca: carioca left/right, repeat with small steps, then plank and carioca in circle 2x.
Thang 5: four corners: merkins, situps, squats, something else.
Thang 6: bobby hurleys and bear crawls
Mary rounds.
Fini.
Hot potato because regularly scheduled Q did not appear.

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Borrowed ideas of sweat

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WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys

To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds

3 rounds of dips on benches.

To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.

MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.

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AMRAP Bash

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WARMUP: SSH, MOROCCAN NIGHT CLUB, WINDMILL, STRAWBERRY, MERKINS.
THE THANG: KETTLEBELL AMRAP. SQUATS KETTLEBELL SWINGS, STEP UP'S, CURLS, MERKINS, OVER HEAD PRESS, FLUTTERS, SIMBA'S, LBC'S WITH BELL 🔔 , BURPEE'S, PLANK JACKS, SSH
MARY: YES CORE WORK AND ENDED WITH A PLANK FOR 1/2 MINUTE
ANNOUNCEMENTS: YES
COT: ENDED WITH PRAYER OVER FAMILY AND MARRIAGES.

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Return to Cinder

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WARMUP: Moroccan Night Club, Imperial Walkers, Windmill, Strawberry Pickers, SSH
THE THANG: Squats, Cinder swings, Reverse Lunges, Curls, Merkins, Over Head Press, Flutters, Simba's, Plank Pull Through, Burpee's, Plank Jacks, SSH.
MARY: The Mid section was definitely worked on 👍
ANNOUNCEMENTS: Stuff the Bus, Bethal Men Shelter, and read news letter.
COT: Prayer Over our family and remember 1 Cor. 10:13. and remember to stay connected if you are going through something. 👊

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Swings n things

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Warm Up
Suitcase carry to lot
AMRAP
Lower body
Squats
Swings
Reverse Lunge
Upper Body
Curls
Merkins
OH Press
Core
Plank pull through
Around the world
Flutters
Conditioning
Burpees
Mountain Climbers
SSH

Running in between

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Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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