WARMUP:
SSH, Merkins, Low Slow Squats
THE THANG:
6 rounds of:
24 Merkins
24 LBCs
24 Squats
20 Yd Bear Crawl
20 min AMRAP
5 incline merkins
10 Big Boys
15 Squats
Jog small loop in parking lot (~50yds)
MARY:
ANNOUNCEMENTS:
COT:
BUY-IN:
5 minutes of Burpees
THE THANG:
Round 1
Walk/shuffle around WEP stopping at each swing/swing structure for 15 KB Swings
Round 2
Walk/shuffle around WEP stopping at each swing/swing structure for 15 Goblet Squats
BUY-OUT:
Just enough time for 4 ManMakers
ANNOUNCEMENTS: Dam 2 Dam, Rooster, Jaeger
COT:
WARMUP: carry something heavy (sandbags, slamball, rucks) with dynamic warmup (i.e. toy soldier, side steps, back steps)
THE THANG: 4 stations behind earth fare with 5th pax running ~100yds total to stop sign and back as the timer.
Station 1: Sandbag back squats
Station 2: over the shoulder sandbag toss (alternate sides)
Station 3: Slamball (20lb) thruster and throw
Station 4: plastic crate bear crawls/runs
Once everyone finished each station including run, ruck to the office for weighted pull-ups, modify as needed, then back to stations to repeat aforementioned THANG.
Last thang to travel back towards COT was sandbag and slamball Indian ruck- pax in front launches slamball forwards, pax in back has sandbag and drops it on ground once pax in front retreats to the back to pick it off the ground, the next pax in line gets slam ball and repeats- did this from behind earth fare to COT
MARY: circle up in plank position, pax roll 20lb slamball to a non-adjacent pax- rucks were on because that’s the manly thing to do. THIS TORE UP THE CORE! I forgot what we decided to call this… “plank potato?”
ANNOUNCEMENTS: some relay coming up soon
COT: Thanks to Olaf for the Q and for retrieving the great I left behind.
Saw Tsunami out for the first time in over a year, getting after it at STL!
Lifting up all thoughts and prayers to our wonderful and gracious Heavenly Father!
WARMUP:
1.75 mile Shuffle (Indian) Run where the last half mile we got faster and faster
THE THANG:
Tabata Style Leg Work
60secs on 30secs off
115# Barbell Box Squats
~30inch Box Step Ups
Hip Thrusters w/ 20# Slam Ball
Apollo Ohno’s
2 rounds
Recovery Work:
Half Pistol Squat – 2×10 each leg
Standing Quad Stretch – 2x30sec each leg
Bird Dogs – 20 reps (single count)
World’s Greatest Stretch – 3 each side
Foam rolling/massage gun
COT: Preparedness. Do the hard thing now, so that life’s easier later on.
WARMUP:
20x IC SSH, 20x IC Moroccan Nightclub, 20x IC hillbilly walkers, 15x IC lss, 15x IC Cherry pickers, 15x IC mtn climbers. 10 count plank x3, 10 count hands to the sky, Honeymooner, down dog stretches
THE THANG: Mosey to curbs in front of school
7s w. Bearcrawl to incline merkin, crab walk to dip
Mosey to blacktop track for Dora, with laps between sets
50 burpees
100 side to side squats
150 lbcs
Mosey to small COT lot for AROD, with laps between sets
100 Superman’s
75 calf raises
50 cdds
MARY: box cutters, hello dollies, flutters
ANNOUNCEMENTS: Jaegar 3/11, jump program for fngs
COT: prayers for a buddy’s new born with WHS, prayers for cornerstones and cubbies wives, praise for our lives and families and the things we do have
WARMUP: None
THE THANG:
WEINKE:
Use parking rows as pain stations
11 Reps Each Stop
Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag
Stop 1
Halos
Kid Launch
Stop 2
One Legged RDL both sides
Stop 3
Tricep Extensions
Curls
Stop 4
Goblet Squats
Cossack Squats
Stop 5
KB Swings
OH Press
Stop 6
Burpee Snatch
We completed 2 and ⅔ rounds and headed back to start for some Mary
MARY:
We did some
ANNOUNCEMENTS:
Twas the last post for SnakePit
Jaeger CSAUP coming up
Dam2Dam
COT:
WARMUP: 5 Merkins, SSH and 7 Windmills
THE THANG: I stole Boss Hogg’s 10
Station Workout- cumulative 10 reps Flying Squirrel, Merkins, Big Boy, Squat, Shoulder Taps, LBC, Flutters, Plank Jack and Lunges, running a lap after each station
MARY: None
ANNOUNCEMENTS:
COT
WARMUP:
Moseyed behind Harris Teeter and stopped for warmup…
20 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – 8 Count Burpees
Moseyed over to the church parking lot…
THE THANG:
Ladder/Pyramid Style Workout
Complete each exercise, run a lap, add and exercise run a lap through all exercises and back down
10 Diamond Merkins
15 BBS
20 Merkins
25 LBC
30 Squats
35 SSH
Total rep count:
110 Diamond Merkins
135 BBS
140 Merkins
125 LBC
90 Squat
35 SSH
If you competed the full pyramid.
Moseyed back to COT
MARY:
20 – 4-count Flutters
10 – Boat/Canoe
10 – Protractor
ANNOUNCEMENTS:
Traveling Site Q starts next week
Name and location change of Snackpit
AKA
Check your newsletter
COT:
Show to know
WARMUP:
SSH x 10
Low Slow Goblet Squats x 10
KB swings x 15
THE THANG:
AMRAP in 15 min
10 Manmakers
Mosey 30yds to first corner
10 Squats
Mosey 80yds to second corner
10 merkins
Complete loop (110yds) back to Manmakers
2nd AMRAP in 15 min
10 squat presses
Bear crawl 10yds
10 merkins
Crawl bear 10yds
ANNOUNCEMENTS:
D2D donor match on Friday 02/03
Snake Pit will say goodbye and have its last post next week 02/08
D2D100k
Check your newsletter
COT:
🚨 🚨 🚨
Your Hump Day Gear workout is getting a major makeover!
As of 02/15/23 it will no longer be called SnakePit or at Catawba Ridge High. Moving closer to the west, we’ll be posting at WEP under the new name “TALLAWAH” (pronounced Ta-Lah-Wah).
Tallawah is a Jamaican patois word, derived from the English word “stalwart,” which means strong, powerful, tough. That’s why we get up to workout at 0515, choosing the harder thing. Be prepared to give your best and then some every Wednesday morning.
One more thing, it’s now going to be a gear bootcamp style of an AO. That means more bootcamp integration with the bells. So not only will we be getting stronger, we’ll also be getting faster.
Thank you!
SYITG