Tag: Brawny

Attack of Heart Attach Hill

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WARMUP:
1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x5 IC
– Side Straddle Hop x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
– Power skips
– C-skips
– Sprints

THE THANG:
## 2. HILL SPRINTS & LEGS
**Format:** Sprint up hill → walk/jog down for recovery → 1 leg exercise at the bottom (x20 total, x10 each leg where applicable) → repeat.
**6 rounds — rotate through:**
1. Squats
2. Reverse lunges
3. Knee kicks
4. Forward lunges
5. Calf raises
6. Side lunges
7. No Ruck Squats

## 3. BAG WORK — Back / Abs / Hips (14 min)
**3 rounds:**
– Stiff-leg deadlifts x15 *(neutral spine, hinge at hips — do NOT round the back)*
– Glute bridges or hip thrusts x15
– American hammers x15 (over/back is 1)
– Deadbugs x10 (5each)

MARY:
ANNOUNCEMENTS: Stuff the Bus
COT: Family’s and Safety for Travel

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Simple and sweaty

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I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to front of school.

21 reps each of clean and presses, bent over rows, and jump overs. Front rack carry bag to end of columns and back. Repeat same 3 exercises but 15 reps of each. Bear hug carry bag to end and back. 9 reps of same 3 exercises then front rack carry down and back.

Next series is walk over push ups, squats with bag on back, and over the shoulders. 21 of each, single shoulder carry down and back. 15 of each, other shoulder carry, 9 of each, then front rack carry down and back.

Over head carry to end of columns. Bag toss to next cross walk. Back to COT and finish with 21 big boys. Solid work by all PAX. Thanks for opportunity @U088CUMTQ05

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Carl Lewis

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Active stretching before and After is a HUGE MUST!!!

WARMUP:
Hillbilly walkers x10
Bend & Reach x5
Windmill x8
Slow jog
20yards of

  1. High knees
  2. Buttkicks
  3. Walking worlds greatest stretch
  4. Elephant walks
  5. Dinosaur walks
  6. Soldier walks
  7. Side shuffle each way
  8. Karaoke each way
  9. Power skips
  10. Sprints

THE THANG:
Phase 1
Circuit (AMRAP style): 10 mins

  • Sandbag Front Squats x 10
  • Walking Lunges (with sandbag) x 20 steps
  • 40-yard Sprint
  • Broad Jumps x 10

Phase 2
Circuit (AMRAP): 10 mins

  • Sandbag Deadlifts x 20
  • Sandbag Step-Ups (bench/curb) x 10 each leg
  • Bear Crawl (20 yards down & back)
  • Jump Lunges x 20 total

Phase 3 – Cool down
Descending Ladder + Sprint:
Start at 10 reps each, go down to 1:

  • Sandbag cleans
  • Jump Squats
  • 50 meter sprint

Stretch last 3 minutes

  1. Feet together
  2. Pigeon toe
  3. Legs spread L/R/M
  4. Sumo Squat
  5. Hip flexor
  6. Quad stretch

MARY: None
ANNOUNCEMENTS: News Letter & Mens Shelter
COT: Wisdom and Family

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Sandbag workout #49

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WARMUP:

  • Mosey around the parking loop
  • Down-dog to honeymooner
  • 10 Moroccan Nightclubs

THE THANG:
Movement with Sandbags: Various Exercises along the way

  • 49 Sandbag overhead lunges [49 steps]
  • 49 – 4ct flutter kicks [49 sandbag press]
  • 49 sandbag front tosses
  • 49 sandbag squats
  • 49ish (50) McFerrin man-makers [1 every don’t worry] – Song – Bobby McFerrin: Don’t Worry Be Happy
  • 49 sandbag merkins
  • 49 sandbag rows

  • Finish: max overhead sandbag hold [49 sec min]

MARY: N/A
ANNOUNCEMENTS: Read your newsletter!
COT: It is what it is… Prayers for marriages, healing, and overall wellbeing.

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Something different – BSTL

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WARMUP:

  • 10 Hillbilly Walkers,
  • 10 Imperial Walkers
  • 10 Strawberry pickers,
  • 10 Moroccan Nightclubs
  • Down dog with calf stretches, to a honeymooner

THE THANG:

  • Run down to Dave Gibson – 25 Pushups
  • Run up to South State Bank – 25 Squats
  • Run across to Emory Lane around to the clubhouse – 50 LBCs
  • Run up Brayden Pkwy – 25 Jump Squats at the corner
  • Run across to Len Patterson Way – 10 Burpee’s by STL
  • Run down to South State Bank – 25 Side Lunges
  • Run down to the end of Dave Gibson – 24 Apollo Ono’s
  • Run over to the Flag – Salute and Pledge of Allegiance
  • Run to the track by the benches and tables – 25 dips
  • Run around to the other side of the track – 50 LBCs
  • Run back to the other end of the track and do 24 step ups each leg.

  • Run back to COT – 10 Up-Downs

MARY:
Flutters, American Hammers, and Box Cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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