Tag: Barkley

Jingle (Kettle) Bells

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WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers

THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.

Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers

MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.

ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar

COT:
Patience, travel, family, addictions, loneliness.

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Not Fun…Ladder of Pain

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WARMUP: @BattleBots started with 9 count Motivators, which set the tone for what was about to follow.
THE THANG: YHC used @Kodak’s “Anchorbar’s Ladder of Pain”. This was introduced at The Yard by @kodak, and YHC wanted to give it another go today, this was the perfect morning.

Run to the basketball court and back, add the next exercise. Rinse and Repeat by adding the next one on the list.
Some of the frontrunners got all the way to Moroccan Nightclubs.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

ANNOUNCEMENTS: Newsletter, etc.
COT: Lifted up prayers and praises

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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The Total Body Destroyer

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YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.

WARM UP:
We started off with

15 – imperial walkers
15 – wind mills

Slowlesy to the larger parking lot where the board was set up along with some music

Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.

THE THANG:
Also on every minute on the minute 3 KB man makers.

After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.

50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats

Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.

There was a lot more intended but due to the stupid time constraints we only made it this far.

Planked it up for the 6.

Hope I lived up to the Hives expectations and my KB reputation.

Announcements:

Dam to Damn Bar 10k, Christmas party

Prayers:

Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness

rolling around. 🙏

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Humpty Dumpty Jumped the Wall ………..

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WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !

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Spidey Modification

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WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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Spidey Modification

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WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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Deck of Cards Las Vegas Style

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WARMUP:
SSH, Windmills, Morrocon NC, Merkins, Broga
THE THANG:
Cheese Shredder
Round 1 Farmers Carry while your partner does Burpees performing “Catch me if you can” then Round 2 the same but doing Merkins
Deck of Cards= Exercises – Deadlift, Goblet Squats, Goblet Lunges, Swing, Bent over row, Floor Chest Press, Halos, Clean and Press, and MAN Makers. One card was drawn to determine the rep count. The face cards counted as 15 reps. At the end of all the exercises, we all ran up the hill to the Stop Sign and back.
MARY:
Flutters with the kettlebell, American Hammers with the kettlebell, Box Cutters, LBCs, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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