Tag: Brawny

4 CORNERS OF PAIN

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WARMUP: Run to the Church parking lot and explain the corners.
THE THANG:
4 Corners of AMRAPs 2.5 minutes and 45 seconds to get to the next corner. 3 Rounds

🔴 Corner 1: UPPER BODY

  1. 5 – Hand-Release Merkins
  2. 10 – Carolina Dry Docks
  3. 15 – Merkins
  4. 20 – Shoulder Taps

Focus: Chest, shoulders, triceps. Nothing like a little upper-body humiliation.
🔵 Corner 2: LOWER BODY

  1. 5 – Jump Squats
  2. 10 – Reverse Lunges (5 each leg)
  3. 15 – Squats
  4. 20 – Calf Raises

Focus: Quads, glutes, hamstrings, and calves. Your legs will remember this one.
🟡 Corner 3: ABS / CORE

  1. 5 – Big Boys
  2. 10 – American Hammers (4-count)
  3. 15 – LBCs
  4. 20 – Flutter Kicks (4-count)

Focus: Core destruction. No hiding behind your six-pack aspirations.
🟢 Corner 4: FULL BODY

  1. 5 – Peter Parkers
  2. 10 – Mountain Climbers
  3. 15 – Plank Jacks
  4. 20 – Burpees

Focus: Full-body conditioning. The burpees are the cherry on top of this miserable sundae.

MARY: No time
ANNOUNCEMENTS: Thanksgiving Food Drive, Thanksgiving convergence, read the Newsletter
COT: Lifted up @U686LEPLH and his son in prayer.

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Fighting Purpose vs Intrusive Thoughts

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WARMUP: Disclaimer Provided & We all Synced our Wathces
THE THANG: Ruck to WEP, perform some principal exercises at the stage, and double time back to COT
MARY: She was never found
ANNOUNCEMENTS: Newsletter, Behtel Feedback, ThanksGiving Convergence
COT:

Fighting Purpose vs Intrusive Thoughts

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Well, that sucked

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey and some curb merkins, mosey then some calf raises, mosey then low slow squats
THE THANG:
Light pole workout starting at the top. 10 light poles, run to first light pole and do 1 burpee, then back and complete exercises on the board. Run to second light pole and do 2 burpees, then back to complete exercises on the board, 3rd pole 3 burpees, etc.
Exercises per pole below:
10 Mike Tyson’s
20 bomb jacks
30 wide arm merkins
40 squats
50 lbcs
40 diamond merkins
30 leg raises
20 Carolina dry docks
10 American hammers (double count)
10 burpees

We only made it to the Carolina dry docks
MARY:
ANNOUNCEMENTS:
COT:

Well, that sucked

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11s with sandbag timer

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WARMUP:
Moroccan nightclub
Windmill
SSH
Imperial walker

THE THANG:
11s
Halo with Tricep Extension
Round the world with front raise

Circuit workout – sandbag run timer
Front raise
LB Lunge
Dead lift
KB Merkin
Sandbag run
Iron Trident
Tricep Extension
American hammer
KB swing
Goblet squat
MARY:
ANNOUNCEMENTS:
COT:

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What keeps you going?

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  • MOLESKINE: That portion of the BackBlast in which the Q describes interesting things about the workout that are at least partially true. I’m in a pretty good place right now.

WARMUP: Searched for my phone.
THE THANG: We explored “What keeps you going?”
MARY: The wind whispered.
ANNOUNCEMENTS: Fail
COT: Fail

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Sandbag crew

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Sandbag Gauntlet

  1. Dynamic warmup (15 minutes)

Initial warmup

  1. Imperial Walkers x10 IC
  2. Bend & Reach x10 IC
  3. Windmill x10 IC
  4. Short warmup jog

15 yards, down and back

  1. High knees
  2. Butt kickers
  3. Walking World's Greatest Stretch
  4. Elephant walks
  5. Dinosaur walks
  6. Soldier walks
  7. Side shuffle (each way)
  8. Karaoke (each way)
  9. A-Skips
  10. B-Skips
  11. C-Skips
  12. Power skips
  13. Jog
  14. Run
  15. Sprints

Sandbag activation (brief):

  1. 10 sandbag deadlifts
  2. 5 sandbag cleans
  3. 5 controlled overhead presses with a manageable weight

Phase 1 — Upper Body Assault
Format: AMRAP – 10 Mins

  1. 10 Cleans
  2. 15 Rows
  3. 10 Push Press
  4. 15 Merkins
  5. 5 Shouldering each side

Execution:

  1. Cleans: Ground to chest/front rack.
  2. Rows: Pull toward abdomen.
  3. Push press: Dip, drive and press overhead.
  4. Merkins: Full range of motion.
  5. Shouldering: Alternate shoulders.

Phase 2 — Strongman Gauntlet
Format: AMRAP – 10 mins

  1. 15 Deadlifts
  2. 15 Bear Hug Squats
  3. 10 Reverse Lunges each leg
  4. 20-yard Bear Hug Carry
  5. 20-yard Shoulder Carry

Execution:

  1. Deadlifts: Controlled hip hinge.
  2. Squats: Bag held tightly against chest.
  3. Reverse lunges: Alternate legs.
  4. Bear hug carry: Bag held against chest.
  5. Shoulder carry: Switch shoulders halfway.

Phase 3 — Core Finisher (didn’t get to finish)
Format: 40 seconds work / 20 seconds transition.

  1. Sit-ups
  2. Shoulder Taps
  3. Glute Bridges
  4. Russian Twists
  5. Dead Bugs
  6. Side Planks

ANNOUNCEMENTS: newsletter, lots of F3 weekends

COT: medical, marriage, better fathers and husbands, praise for accomplishments

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Pauls Boutique At Armory

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WARMUP: 20 SSH, 15 Hill Billy Walkers, 10 Squats,10 Windmills and 10 Overhead Claps
THE THANG: 15 Minute AMRAP:
15 Kettlebell Swings
15 Goblet Squats
10 KB Rows Each Arm
10 Hand Release Merkins
Run Loop Around Parking Lot

Next Partner Up: One Partner Overhead Carries 100 Yards While other does exercise then switch :
High Pulls
KB Plank Pill Throughs
KB Halo
Thrusters
Around The Body Pass
Deadlifts
Burpees
Curls

We had a bear crawl thrown in and some waiter carries.

MARY: One set of Mary at COT
ANNOUNCEMENTS: BBQ and Bourbon
COT: Prayers for Larry to get over brain bleed and several others

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Hive Hillsplora

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WARMUP:

  • 10 Moroccan Nightclubs
  • Mosey around loop
  • Toy Soldiers
  • Carrachas
  • 10 Windmills

THE THANG:

  • Carry KB to the circle

Dora the Hillsplora, partner runs up the hill and back.

Hillsplora#1

  • 100 KB Curls
  • 200 KB Swings
  • 300 LBC’s with KB, arms extended

Early finishers continue to run up and down the hill until others finish

Hillsplora#2

  • 100 KB Romanian Deadlifts –

50 each then run up the hill and then 50 more and run up the hill

  • 100 KB Tricep Extensions –

50 each then run up the hill and then 50 more and run up the hill

  • 50 KB Goblet Squats

  • Mosey to COT – run with KB back COT switch halfway

MARY:
10 Heel touches(penguins),
10 American Hammers

ANNOUNCEMENTS: Read your newsletters.

COT: It is what it is…

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