WARMUP: awfulness
THE THANG: really awful
MARY: not so awful
ANNOUNCEMENTS:
COT: pray for healing from the awfulness
WARMUP: Merkins, shoulder taps, mountain climbers
THE THANG: 5 rounds of Tabata. Chest press flutters, front row, oh press left and right, lawnmower pulls. 35 seconds of work and 15 seconds of rest.
MARY: hammers, flutters, Freddy mercury, box cutters, protractor
ANNOUNCEMENTS:
COT:
WARMUP: 25 merkins
THE THANG: 3.5 miles with 50 more merkins
MARY: none
ANNOUNCEMENTS: Leaders on the links
COT: new careers
WARMUP: Dynamic warmup by running around the perimeter of the COT parking lot performing high knees, butt kickers, and Karaoke on both sides.
THE THANG: Experienced a brutal workout at The Badger on Monday and it became the inspiration for the following.
Complete 10 rounds by the ROTC building near the pullup bars
10 Pull Ups
15 OH Presses w/Cindy
15 Squats w/Cindy
15 KB Swings w/Cindy
15 Big Boys w/Cindy
Then run down to the bottom of the hill and perform 2 Kraken burpees on your first trip. When you completed the Kraken burpees run back to the top of the hill and repeat. Every time you come down to the bottom of the hill increase the Kraken burpee reps by 2. Some of us made it to round 7, most of us finished on rounds 5 or 6. All of us got our moneys worth.
MARY: No time
ANNOUNCEMENTS: Bethel Men’s Shelter and charities
COT: Lots of prayer requests for healing!
WARMUP: Mosey around front/bus loop, stopping periodically for some exercises: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Moroccan Night Clubs, Windmills.
THE THANG: PAX partnered up & we attacked some exercises, DORA-style, with increasing rep requirements. PAX1 did exercises while PAX2 did some method of transport, then flapjack until the rep count was hit & move on to the next.
1. 50 Burpees / Run across parking lot (to the far marching band endzone) & back
2. 100 Dry Docks / Lunges (think to the 50yd line) & back
3. 150 Merkins / Run across & back
4. 200 Squats / Bear Crawl (think to the 30yd line, maybe it was the 50 again) & back
5. 250 LBC’s / Run across & back
6. 300 Calf Raises (equal doses of toes in/out/straight) / Broad Jump to the 50yd line & back
We got done around 05:53:23. With time left for dessert, we enjoyed a 6min AMRAP of 20x Mtn Climbers > 10x Diamond Merks > 20x Flutters > 10x Box Cutters
Made our way back to COT.
MARY: None
ANNOUNCEMENTS: Make sure you’re getting your newsletter. Once that’s been confirmed, make sure you’re reading it.
COT: Stays in COT but praises were shared and prayers requested.
Thanks for the opportunity @Cyclops!
WARMUP: Yes, some of the usual
THE THANG: A circle of 5 stations of 10 reps each with bell. after each station we traveled to the center point and back in varying modes (lunges, bear crawls, etc). Total of 50 reps per circuit represented 50 yrs of pain as a Tecas Rangers fan, heading into Wolrd Series game 1 later on 10/27.
we made it through 4+ circuits.
NOTE: this is posted 10 days later and Rangers are champs!!
COT: Thanks to pax for posting to only my 2nd KB Q. Good to connect with new faces Liberty Bibberty, Wooden Leg and Rubber Ducky and to see Rolloff back out in the Gloom.
thanks for the Q stick Happy Hour. you were missed!
WARMUP: SSH, cherry pickers, MNC, low slow squats , mosey
THE THANG: Do reps of exercise at one station, run a lap and decrease reps by 5(or10) each time around, move to next station when done
Merkins
Squats
Mike Tysons
Lunges
CDD
Hillbilly squats
MARY: American hammers till
ANNOUNCEMENTS: newsletter
COT:
WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back
THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap
MARY:
Jailbreak back to COT
ANNOUNCEMENTS:
D2D events – check out newsletter
COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them
WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).
Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls
Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press
1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)
Pledge of allegiance. Then down to corner of Main St and Academy. Pretty simple routine today: 10 HR merkins at Main/Academy. Run up Main to Main/160, 10 jump squats. Run to 160/Monroe White, 10 HR merkins. Run to Withers/Watson, 10 jump squats. Run back to start.
Each time you get back to Main/Academy, run the loop in the opposite direction with same exercises.
I think most PAX got between 4 and 5 loops in. Tesla might’ve done 10. It was nice to do something different this morning!