Tag: Bam Bam

AMRAP @ The Armory

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WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey back over to the church parking lot for 15 SSH, 15 windmills, 15 Non-discrpt produce pickers and ended with plank, down/up dog. Mosey back to the beginning for some work.
THE THANG: This was a 25 minute AMRAP with 15 Kettle Bell swings, 15 Goblet Squats, 15 overhead press, 15 flutter with press, 15 bent over rows and the run down through the drive through and back. Got it 6 rounds.
MARY: Ended with a message about pausing and reflecting.
ANNOUNCEMENTS: newsletter, clean up and kickball
COT: Prayers for travel, surgeries, patience during a life change, parents, and ended of year for both teachers and kids.

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Escalator 4 Corner

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WARMUP: Windmill, Moroccan Night Club, Strawberry 🍓 Picker, 5 Burpees
THE THANG: 4 Corners with 10 Merkins, Corner (2) 10 Merkins 20 Squats Corner (3) 10 Merkins, 20 Squats, 30 Big Boy Situps, Corner (4) 10 Merkins, 20 Squats, 30 Big Boy Situps, 40 Lunges.
MARY: Yes
ANNOUNCEMENTS: May 16th CSAUP and Newsletters announcements.
COT: Ended with Prayer Isaiah 54:17 and Prayer and Praises.

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11’s in the Rain

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WARMUP: WM, CP, HW, stretching
THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged over to the benches for Irkins, Dirkins and Dips
MARY: last bit of stretching
ANNOUNCEMENTS: Good showing at Bethel, Minute Man’s wife was a great General of the kitchen. Bowser Jr wants a cannoli and thinks he can do the greater than in less than 12 hours
COT: Always

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Tabata fun at the Forge

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Run to Pavillion at the Church
Warmup
10 IW IC
10 HC IC
Windmill 5x IC
MNC 10x IC
 
Tabata Format
 
4 Rounds
10 Sets(only got to 9)
 
Set 1, 4, 7
40 seconds work 20 second rest
Merkins + Shoulder Taps
Merkins + Peter Parkers
Merkins + Mnt Climbers
Merkins + HR Merkins
 
Set 2, 5, 8
Squats + Lunge
Squats + Calf Raises
Squats + Step Ups
Squats plus Knee Ta Ja’s
 
Set 3, 6, 9
BBS + LBC’s
BBS + Flutters
BBS + FM’s
BBS + Hammers
 
Ran back to COT for 5 Kraken Burpees and got to 6:00

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City Hominy

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Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After we’re done, everybody does a burpee for each city that we don’t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they don’t get one, then it’s 20 reps. If they do get one, then it’s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
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Tax Day Cometh

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WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs
THE THANG: Board of Pain- 5 exercises 5/10/15 reps – taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges.
7’s Hillwork: (Merks and squats)bottom with LBCs and Plank Jax at top.
MARY: None
ANNOUNCEMENTS: Bethel Men’s May 7th, May Ruck CSAUP, Litter Pickup June 6th, Tortoise and Hare…
COT: Prayers for mental health, marriages, health, Healing, and jobs.

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Trust the hill and the field.

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WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises
THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl.
Repeated on hill and field.
Extra field work with sprints, burpees, merkins and partner merkins.
MARY:
ANNOUNCEMENTS:
COT: yep as always

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The Armory

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WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs
THE THANG: Grab your bells and scoot on over to the other side of the parking lot
Pair up by counting off. Poppins has a lame leg so he goes with the ones because there's a pair exercise.

Written in chalk in the parking spaces are seven exercises. They are spaced out so that you have to bell-crawl between them. Every exercise is each side or 20 combined.

  • Run a lap (no bell)
  • 10 shoulder press
  • 10 arm curl
  • 10 chest press
  • 10 bent over row
  • 30 swings
  • 10 electrice slide
  • WHAT? Two iron poles with a sand bag suspended in the middle. Each partner takes a deep step to one side in a deep. One knee at 90Âş, the other leg straight. Then stand up straight. Then to the other side. That's one.

After a full round is complete, sit down in a tight circle for "pass the Dutchie". One cycle L, R, L, R

One more circuit
Dutchie L, R

One final circuit
MARY:
ANNOUNCEMENTS:
COT:

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