WARMUP: beat navy
THE THANG: white elephant kettlebells
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Tag: Battle Bot
Pretty Good Workout with Lots of Pain
- QIC: Cohiba
- When: 2022-12-08
- Pax: Battle Bot, Cohiba, Half Shell, JWOW, skipper, Slow Jams
- Posted In: Laces In
WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, Imperial Walkers, and Calf Raises
THE THANG:
Pain at Lights:
Reps 5, 10, 15, and 20; Round 1 – Burpees, Transportation = Bear Crawls; Round 2 – Plank Jacks, Transportation = Crab Walks; Round 3 – Big Boy Sit Ups, Transportation = Lunges; Round 4 – Carolina Dry Docks, Transportation = Nur
Four Painful Corners:
Corner 1 – Seal Jacks & Squats, Corner 2 – Monkey Humpers & Mountain Climbers, Corner 3 – Shoulder Taps & LBCS, Corner 4 – Merkins & Peter Parkers; Round 1 – 5 Reps, Transportation = Run/ Mosey; Round 2 – 10 Reps, Transportation = Run/ Mosey
MARY: American Hammers, Hello Dollies, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
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Battle Bot’s Sound System
WARMUP: leg and shoulder stretching, arm swings, side straddle hops, Morrocian night clubs
THE THANG:
Station Tranporatation
Station: 20 KB Swings
Transportation: Bear Crawl
Station: 20 goblet squats
Transportation: Long Jumps
Station: 20 KB Curls
Transportation: High Knees
Station: 20 Squats
Transportation: Lunge Walk
Station: 20 (4ct) Mnt Climbers
Transportation: Butt Kickers
Station: 20 Merkins
Transportation: Crawl Bear
Station: 20 KB Shoulder Presses
Transportation: Run Lap Around the Parking Lot; repeat the circuit
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed out in prayer
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Rockin around the christmas stereo
- QIC: Battle Bot
- When: 2022-12-06
- Pax: Battle Bot, Triple Lindy, Twister
- Posted In: The Ballroom
WARMUP:
Step touch
SSH
Windmills
Low slow squat
Run in a circle
THE THANG:
Repeat the following movements, generally in cadence with the music, and switch it up at the Qs discretion.
Squats
Imperial walkers
Merkins/CDD (alternated rounds… because moderate)
Plank jacks
SSH
Toy soldiers, which generally devolved into Rockettes style kick dancing
Monkey humpers
Clave raises
Run in circle
Face outward shuffle
Face inward shuffle
Rinse and repeat
MARY:
You mean “MERRY”
ANNOUNCEMENTS:
Christmas party, Bethel men’s shelter, read your newsletter
COT:
Some folks say they can’t wait for their kids to be out of the house. Maybe check yourself if this is you. Cherish the time with your 2.0s
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2022 Week 48 – Colosseum
- QIC: Tesh
- When: 2022-11-29
- Pax: Battle Bot, Italian Job, Joe Lyons (F3 Long Duck), NakedAndAfraid, Nikkei, Stock Yard, Tesh
- Posted In: colosseum
Warmup with mandatory Cherry Pickers
Dora w/ 100 dips, 200 step ups, 300 LBCs
Leg Superset (3 rounds each set):
Pogo stick left, pogo stick right, SSH
Typewriter squat, sumo squat, chastity squat
Air humper left leg up, reverse, Manly Mountain Climbers
Mary
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Monday morning Bells
- QIC: Dojo
- When: 2022-11-28
- Pax: B.O.B., Battle Bot, Bitcoin, crab_cakes, Dojo, Gekko, JWOW, Quack Attack, River Rat, Tesh
- Posted In: The Armory
WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.
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Ghost Flag meets Board of Pain – Metro takes the flag
- QIC: Bitcoin
- When: 2022-11-17
- Pax: Abacus, Battle Bot, Beaker, Bitcoin, Bones, Cat Lover, Cohiba, Cold cut, Dagger, darkhelmet, Eisenhower, Fire Marshall Bill, Ford, Hatchet, Headspin, Incoming, Jepetto, Maximus, Punch List, River Rat, Rose, Scrooge, Shady, Stang, Tater Tot, Trucker, Waffle House, Wegmans, WhatDid, yard sale
- Posted In: Laces In
WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl
Mosey to Board of Pain, then
5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:
Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks
Run back to shovel flag for CoT
ANNOUNCEMENTS:
Read the Newsletter
COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.
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Is it Cold or Hot?
- QIC: Kaiser
- When: 2022-11-14
- Pax: B.O.B., Barry Manilow, Battle Bot, Bodywash, Boogie Down, crab_cakes, JWOW, Kaiser, NakedAndAfraid, River Rat
- Posted In: The Armory
WARMUP: seal jacks, side straddle hops, windmills, Michael Phelps, overhead claps
THE THANG: bear crawl as mode of transportation around parking lot dragging hardware, hit up spots to stop and do overhead presses, swings, curls, chest press, rows, squats. Stopped and did some dips and irkins, round two with partner dora style involved running and same set of exercises
MARY: flutters, v ups, LBCs, American hammers
ANNOUNCEMENTS: golf tournament coming up, thanksgiving convergence
COT: discussion about legacy and the need to pour into generation Z, thanks to BOB for sharing a testimony about his daughters anxiety and recovery, prayers for battle bot work opportunities
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4 corner sandbag mile
- QIC: Battle Bot
- When: 2022-11-01
- Pax: Battle Bot, Cohiba, decibelf3, Divac, Falcon Crest, Mainframe
- Posted In: Currahee
WARMUP:
The usual
Deadlifts
Focus on doing Cleans correctly… because there will be a LOT of them. If done properly, lower back shouldn’t hurt, but your traps will be sore.
THE THANG:
With 40lb and 60lb sand bags
4 corners – 10 reps, increasing by 5 each lap
Mode of transport: Sandbag mile (clean the bag up, and throw it)
Corner 1: Chest Press
Corner 2: Overhead Press
Corner 3: Flutters
Corner 4: Curls
Made 3 laps, which got us to right about a mile. Bloody knuckles and all
MARY: Ain’t nobody got time for dat
ANNOUNCEMENTS: newsletter
COT:
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Spooky pumpkin of pain and suffering
- QIC: Battle Bot
- When: 2022-10-31
- Pax: Battle Bot, Bitcoin, Bonsai, Cohiba, Cyclops, JWOW, Peabody, River Rat, Tesh
- Posted In: The Armory
WARMUP:
The usual
THE THANG:
Spooky pumpkin of pain. To the tunes of Halloween
DORA style – man in the middle does 10 manmakers as the timer
1. Squats
2. Deadlifts
3. Lawnmower pulls
4. Chest press
5. Overhead press
6. Clave raises
7. LBC
8. Flutters
9. Swings
10. Snatch
11. Clean
12. Push-ups with bell
13. Pull overs
14. Reverse Lunges
Last round, we switched it up for 20 american style KB swings (that’s the ones where it goes over your head). Finished right at 6
MARY: no time
ANNOUNCEMENTS: newsletter
COT:
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