Tag: Beaker

Burpees with Bells

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Surprisingly cool morning here at WEP.

After a brisk 2 mile pre-run with Beaker we gathered Slash and began the workout.

5 minute buy – in

100 HR Merkins However every minute we had to run the hill to the entrance of the parking lot and then back down the hill once the second minute hit and vicea versa until the 5 minutes were up.

WOD: All Exercises are with a Bell. Curls, Merkins, Lunges are split between right and left. (so 25 per side for the Merkins)

30 Tri Extensions
30 Curls
40 Squats
50 Merkins
60 Swings
40 Thrusters
30 Lunges
30 Man- Makers

In addition every 3 minutes we had to run to the top of the hill again and do 3 burpees and run back.

One trip through the WOD got us to 5:57. We did some Mary that included Flutters, Big Boy’s, Hammers and a 1 minute plank to get us to 6:00.

Great workout and great fellowship this morning. We all mentioned how we like these smaller groups from time to time on how it increases accountability and encourages fellowship.

Thanks to Beaker for the opportunity! Until Next time!

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Wait…again?!?

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WARMUP: There was a legit pre-run at 4:45, for which @beaker and I took part – great fellowship run. The actual warm-up consisted of @Sugarbug articulating either his displeasure about actually seeing the same coupons from last weeks Tomahawk or that he showed up anyway!

THE THANG: I typically don’t use the same weinke in back-to-back Qs, but the mumblechatter was strong last week, therefore the extra coupons at a KB AO reared their ugly head again!

Upon picking up some extra weight, the PAX moseyed to the bottoms of the first hill on the trail existing WEP behind the parking lot.

At the bottom of the hill, the PAX completed 10 reps of each exercise with their bell…swings, 1-arm press (each arm), overhead triceps extension, single arm curls (each arm), upright rows, lawnmower pulls (each arm), merkins w/ 1 hand on bell and switching in the middle of the rep count, alternating lunges w/ a pass through, goblet squats, calf raises. Then pick up all of the weight KBs and Coupons and run to the top of the hill for 1 burpee. Rinse and repeat decreasingly the rep count by 1 and the bottom and increasing the butler count by 1 at the top. The PAX complete 5 rounds before returning to COT for Mary

MARY: Completed 2-3 sets of Mary called out by each of the Pax
ANNOUNCEMENTS: read you newsletter
COT: what is discussed in COT stays in COT – show to know!!

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Teen Mental Health Awareness Weinke

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WARMUP:
Run to WEP

THE THANG:
Approx 14% of teens suffer with mental health issues. That number is probably higher.

Split into 3 groups. 1 group ran clockwise around WEP twice, another ran counter, and the 3rd ran the trail down to Harris Street and back. All groups had to run their routes shuffle run style. ~mileage 1.4. Once we returned to the start, 14 burpees then switched routes.
This time each team did 7 burpees after either 1 lap around WEP, or once they got to Harris St. then 7 more after the second lap.

Only had enough time to do 1 more lap with burpees before heading back to COT.

MARY:
ANNOUNCEMENTS:
newsletter.

COT: gratitude all around.

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Punishment for missing free throws

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WARMUP: the 0445 pre-run

THE THANG:
Shuttle runs
Using the rows in the parking lot (~20m apart) numbered 0-5, starting at 0, shuttle run to 1, return to 0. Run to 2, back to 0, etc until Pax got to 5, then start over from 1.

First 3 rounds (1 round being shuttle run through 1-5)
Burpees everytime you came back to 0. The number of burpees were equal to the number of the row you ran to.

Second 3 rounds were jump squats following the same rules as the burpees but by a factor of 4.

Last 3 rounds were 4 SC mountain climbers x the number of the row you ran to.
Those that finished before 6, did shuttle runs with no exercises.

Every 3 rounds was just over 1 mile.

MARY:
ANNOUNCEMENTS:
COT:

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Licked by Squatch

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WARMUP: plank exercises (merkins, Peter Parker, mountain climbers) mixed in some upward and downward dogs
Tallawah BUY-IN: 100 goblet squats
THE THANG: 7 stations of tabata- 40 seconds on, 20 seconds off
1. wall balls 20#
2. slam ball and catch 15#
3. Merkins with one hand on bell/switch at 20”
4. KB plank rows over edge of stage
5. KB manmakers
6. KB swings
7. Jump rope (2 burpee penalty for missed jump)
3.5 rounds completed
MARY: plank in a circle and slam ball rolls CW and CCW; seated in a circle with feet up with backs to one another and pass slam ball CW/CCW; flutters, low plank Parkers, LBCs
ANNOUNCEMENTS: Rooster 3/4, Jaeger 3/11

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Could’ve Been Worse

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WARMUP:
SSH, Merkins, stretching

THE THANG:
Moseyed over to the basketball hoops

Template goes as follows
Activity
Run to the end of the court and back (~150m)
x2

Activities in order
20 burpees
50 squats
50 merkins
50 lunges (SC)
25 merkins
25 squats
10 burpees

Total of 60 burpees, 150 squats, 150 merkins, 100 lunges.

MARY:
Ended with some flutters and LBCs

ANNOUNCEMENTS: Rooster and Jaeger
COT:

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A Simple Weinke

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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:

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Tour De WEP

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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:

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It was the Damn Sasquatch

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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!

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BOSSmen Speed Work

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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.

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