Tag: Beaker

Headbangers ball

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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

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The Finale

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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:

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I Stole Boss Hogg’s Q

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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

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K.I.S.S. Ladder? Pyramid?

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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

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Tallawah Preview

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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:

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Tallawah

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🚨 🚨 🚨
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

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The Jack Web Phenomenon

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WARMUP: plank <>upward dog <>downward dog (with variations), mix in exercises from plank position- merkin, Diamond merkin, plank jacks, Peter Parker’s, you get the idea
THE THANG: Webs!!!
1-5 sit-up-getup:4-20 single arm chest press (both with KB)
10-6 burpees on curb:40-24 calf raises with KB
1-5 Turkish getup:4-20 KB curls
10-6 goblet jump squats:40-24 hops with KB
1-5 big boy burpees:4-20 KB swings

Merkins on bell 5-4-3-2-1 each side : KB triceps 5×10
End with max merkins in 30”

ANNOUNCEMENTS: Dam2Dam 10K on Saturday- Beaker and I are getting a 10K warmup starting at 9:45AM at the Print Shop and heading to the start line for the official 10K.

COT: prayers for my daughter who is not feeling well

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Door Dash Monday

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WARMUP: Run behind Earth Fare out past bank into Brayden around back to parking lot by the pool and muster.

THE THANG: 10 Hand release merkins OYO + 10 Shouldwr taps IC

Then we sprinted up to Inizios and onto several other establishments along 160, stopping each time for 10 merkins of varying flavors and some abs. last sprint was to HT lot. pax moseyed back home with some extra running and Mary to wrap up. Great push by all!
ANNOUNCEMENTS: D2DB slated for Sat and will have outstanding 2nd F so be there!
COT: Words on Whetstone from Olaf + prayers.

Life is full of sprints, some long and some short and some of unknown duration or finish lines. We do this crazy stuff in the Gloom to prepare ourselves. Now you know you’re prepared when the next sprint arrives in your life.

Thanks to Badlands for the invite!

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BOSSmen Footrace

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WARMUP: SSH LSS tappy tap taps
THE THANG:
15 squats
12 snatch and press 6 each side or if you got one arm 12
9 burpees
Jog to corner and sprint back.
Repeat until 25 mins is up.

Last sprint was a good old fashioned footrace. Sasquatch proved his legs can overcome the air drag of his man sweater. Beakers uncle is Usain Bolt so he kept him within a few arms length running at half the cadence. YHC was close but not a contender and Spectre was right on my heels. Overall each man put out way more effort this morning than they would have individually and we are all accelerating.

MARY: we did Mary as we discussed
ANNOUNCEMENTS:
COT: beaker took us out.

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