Tag: Boogie Nights

Kettle Bell Dora pain

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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!

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Upgrade of Bandcamp’s Tallawah KB Workout

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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!

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Coaches bring out the best

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WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs
THE THANG:
Mosey to FB stadium for pain station 1
Mosey to FM HS sign past tennis courts for pain station 2
Mosey to back of HS bus drop for pain station 3
Mosey to old river view bus drop for pain station 4
Mosey to front of riverview for pain station 5
Mosey to COT
MARY: n/a
ANNOUNCEMENTS:
Cannoli Run
Rock Hill 10yr convergence
Yeager

COT:
Spoke on Q1.10 Prayer
Each pain station had a topic
1) faith: belief in something bigger than self
2) What /What
WHAT will happen when I die?
WHAT does that mean about the way I should live?
3) be prepared for the next thing by communication with Sky Q
4) TAPs: if we say thoughts and prayers we better believe it or else it’s just works
5) Examples of when Sky Q showed up and was an answered prayer

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Armory 15APR2024 – Mog Mile

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WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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AKA 2024 at the Colosseum

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WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.

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Unexpected

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WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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Ass Kickin’ Suicides

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WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

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Redneck Tinder

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WARMUP: yep
THE THANG: hill work. Indian lunge. Zipper pushup drill. Burpee broad jumps, more push ups and bear crawl. Dora with more lunges and push up variations. Rotating wall sits and planks with burpees. Overhead claps for several minutes.
ANNOUNCEMENTS: see newsletter
COT: self gratitude.

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Tabata plus burpee workout

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WARMUP:
SSH
Windmill
Low slow Squat
Moroccan night clubs

THE THANG:
Repeat of a November Kettlebell Tabata workout with a twist. At start of the rest period, bang out a burpee. Rotate around all areas and exercises, and start back at 1.

Workout is meant to evenly work all major muscle groups: back, abs, arms, chest, legs,

MARY:
Area 1:
– Swings
– Curls
– Flutters (Bell high)
– Deadlift
– Shoulder Press

Area 2:
– Turkish Getups
– Goblet Squats
– Triceps
– American Hammers
– Renegade Rows (in plank)

Area 3:
– Deck Squats
– Bentover Rows
– Calf Raises
– Side Lunges
– Chest Press on 6

ANNOUNCEMENTS: Newsletter

COT: Say something you are thankful for.

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That Veronica Vaughn

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Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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