Tag: Brawny

Time to go dancing!!

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WARMUP:
20 Moroccan night moves
20 Windmills
20 Pickers
20 Walkers
X2

THE THANG:
DORA:
100 Lunges
200 Squats
300 Flutters
Other runs to bench for 10 dips

4 corners:
20 LBC
20 Big Boy
20 Plank hold
20 Dealers choice
X5

MARY: was not available
ANNOUNCEMENTS: Bethel, Litter p/u
COT: Round the horn of personal "check in".
How you doing?
Mentally
Emotionally
Physically
Spiritually

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50 Caliber Workout

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WARMUP:

  • 10 Moroccan Nightclubs
  • Mosey around loop
  • 10 Windmills

THE THANG:

  • KB Mosey to front parking lot

50 reps, run 50 yards (25 out and 25 back), 50 reps, run 50 yards (25 out and 25 back), move to next set

  • 50/50 Calf Raises
  • 50/50 KB Merkins (25 L/R)
  • 50/50 KB Romanian Deadlifts
  • 50/50 Curls
  • 50/50 Goblet Squats
  • 50/50 LBC’s with KB, arms extended
  • 50/50 Tricep Extensions

  • Mosey to COT

MARY:
Heel touches/penguins

ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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L5-S1 pain

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Woke up with a sharp pain in my lower back, yeah, the one that has been bothering me for a while… Brawny and Mainframe knew about abit do all we did is walk around the school, they carried sandbags, I hauled the pain on my back.

Prayers for families and traveling.

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Yup

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Warm-ups began with some SSHs, WMs, IWs.
Next, Partner exercise – partner 1 farmer carried sandbags around the small parking lot loop, partner 2 ran in the opposite direction and switched out when they met up. Two laps were completed.
Next, we carried the bags around the big loop, stopping at the rock, the big tree
, and side parking lot for exercises:
Press, V-up press, over shoulder toss, pull through, Simba, bent over row.
Bag toss from the start of the sidewalk to the cross walk. Rinse and Repeat
Back to COT.

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Beat the deck

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WARMUP: SSH, Imperial Walkers, cherry pickers, and a nice jog

THE THANG:
Beat the deck, full list of workouts and had to pick the correct cards. Correct card is a 10 count of the workout. Incorrect card is the workout plus a mode of transport

MARY: no time for mary

ANNOUNCEMENTS: Read your news letter…Q school, law mowing

COT: Circle of Trust

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Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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Kitchen Sink things

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WARMUP:

  • 10 Side Straddle Hops
  • 10 Grass-pickers (like cherry pickers with a clap behind the back)
  • Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

Load up with Rucksacks, Sandbags and Kettlebells and move to the front of the school

  • 20 Rucksack loaded split squats with sandbag press

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 Squats with rucksacks

Load up with rucksacks and sandbags and move around the big circle

  • 20 rucksack or sandbag merkins

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 over the shoulder sandbag tosses (10 each side L/R)

Load up with rucksacks and sandbags and move around the big circle

Head back to COT

MARY: N/A

ANNOUNCEMENTS: Read your newsletter!

COT: It is was it is… Prayers for healing and all of the spoken and unspoken prayers.

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What the hill?

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WARMUP: Did some SSH, imperial walkers and a short loop.
THE THANG: Rucksacks and sandbags were carried to the top of the awful hill. It my 1st time to “The Hill” so didn’t really know what it was. I do now.
MARY: Nope
ANNOUNCEMENTS: Bethel
COT: Family and Friends in struggles. Blessings are all around you.

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