Tag: Barkley

“Fun Workout Playlist”

Leave a comment

WARMUP:
Cherry Pickers
Broga
Mosey to back lot
THE THANG:
2 separate AMRAP’s. 15 minutes a per.

50 SSH
40 Mountain Climbers
30 Plank Jacks
20 Leg Raises
10 Burpees

50 Step Ups
40 Overhead Claps
30 LBC’s
20 Dips
10 Bulgarian Split Squats

Mosey back to COT
Airborne Hip Exercises

MARY:
5 minutes of rotating exercises

ANNOUNCEMENTS:
Summer CSAUP

COT:
Trucker’s mothers health, Barkley/Boogie Nights brother, mental health

TClap |
0

Say it your birthday ?

Leave a comment

WARMUP: Did hand full of exercises and then moseyed
Hit the benches and did some dips, step ups, other stuff
Did some shuffling, karaoke and jogging
THE THANG:
Down on football field
10 exercises
Crawl bear 10 yards do 10 reps of exercise
Rinse and Repeat every 10 yard to 40yd line
Move to next exercise and do the same
It was awful and crowd pleasing
MARY: wrap up fin 3 exercises in COT
ANNOUNCEMENTS: Read Newsletter and say Happy Birthday Barkley
COT: thank you for the opportunity to provide some suck in your life
Good Afternoon Sir!

TClap |
0

Smoked Heavy Picker Uppers

Leave a comment

Reviewed the F3 Mission and Core Principles
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers
THE THANG:
Stage 1 = 100 Kettlebell Swings
Stage 2 = Dora (Team up with a Partner): 50 Man Makers, 100 Shoulder Presses, 150 Goblet Squats, and 200 Tricep Extensions. While one person was doing the exercises, the other was jogging with their Kettlebell to the end of the parking lot and back.
MARY:
Stage 3 = 3 Rounds of the following exercises with reps at 10, 20, and 30: American Hammers, LBCs, and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

4 corners, 3 times = 12 corners

Leave a comment

Airborne stretch
Side straddle hop
Low slow squats
Slowzie

4 corners-Merkins-CDD-Flutters-LBC’s
Mode of transportation: Toy soldiers, 1 burpee in the middle

4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1 burpee in the middle

4 corners- 5 burpees at each corner, 1 burpee in the middle
Mode of transportation: High knees

TClap |
0

Positive Habit Transfer

Leave a comment

WARMUP: Mosey to school entrance
Merkins x20
Low Slow Squat x20
Imperial Walker x 25
THE THANG: Mosey to the hill at Hwy 21 Entrance
7s Merkins at the top Burpees at the bottom
Cohiba handed out a tongue lashing to a few pax for skipping last leg!
Mosey around campus
Bear Crawl, Lunge Walk, Dip Triangle x 5
Mosey over to the parking lot with yard lines
Suicide to the 50 yard line x2
100 yrd sprint to COT
MARY: Freddy Mercury x25
Flutters x20
Protractor
ANNOUNCEMENTS: Rock Hill convergence this morning (incredibly late backblast post)
COT: Make an IMPACT on your families, communities, and coworkers, by modeling positive habits!

TClap |
0

Kettle Bell Dora pain

Leave a comment

WARMUP: SSH’s,
THE THANG: 17 man cheese grater. A kettlebell lung walk stopping at stations to do man makers. A 100 A. Hammers, 125 Halo’s, 150 Curls and 200 lawnmower pull Dora while parter ran the PL.
MARY:
ANNOUNCEMENTS: Read your NL.
Jaeger rescheduled. Canola Run
COT: Prayers and appraises. Praise for Children. P and P for new careers and endeavors!

TClap |
0

Partner Work

Leave a comment

WARMUP: run
THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track
MARY: yes, lots of core work
ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter this Thursday, rock fort convergence Saturday
COT: prayers up

TClap |
0

Upgrade of Bandcamp’s Tallawah KB Workout

Leave a comment

WARMUP: upwarddownward dog variations and plank-type exercises (merkins, peter parkers, plank jacks, shoulder taps, etc) until core and shoulders could no longer endure the burn
THE THANG: partner up
rack KB on R shoulder squats x10 – core exercise x10 reps
rack KB on L shoulder squats x10
THIS [Partner 1 farmer’s carry ~50 yards to and fro, Partner 2 lunge walk about 20 yards and jog back to meeting point, then flap jack]
snatch R x10 – core exercise x10 reps
snatch L x10
THIS
single arm KB swing R x10 – core exercise x10 reps
single arm KB swing L x10
THIS
R hand on KB merkins x10 – core exercise x10 reps
L hand on KB merkins x10
THIS
R power step-ups on wall x10 – core exercise x10 reps
L power step-ups on wall x10
THIS
R lawnmower rows x10 – core exercise x10 reps
L lawnmower rows x10
THIS
R squat, snatch, swing, merkin, row, step-up x10 each
core x20 reps
L squat, snatch, swing, merkin, row, step-up x10 each
core x30 reps
MARY: side plank hip abduction x8 each; front plank; merkins until 0600
ANNOUNCEMENTS: newsletter came out last night
COT: “heading into crisis, in a crisis, out of a crisis” – Spectre
CONFIRMATION of DaVinci’s son!

TClap |
0

I love front squats

Leave a comment

Dora with farmers carry, running and bear complexes (hang clean, front squat, press, back squat = 1 rep) around 60-70 reps completed with 800 meters for farmer carry. Bag toss overs with man makers. Finished by a row, press and front squat on repeat for five minutes.

TClap |
0