Tag: Brawny

“AMRAP EMOM” which when translated means “ouch, my butt hurts.”

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WARMUP: SSH, MNC, SQUATS, LBC
THE THANG: MOSEY 6 arrows with a burpee at each arrow. Continue to the benches.
AMRAP – 7 min:
15 SQUATS
10 LUNGES
5 Broad Jump Burpees

EMOM:
Merkins
Mike Tysons
Hand Release Merkins

AMRAP – 7 min:
10 Spider-Man
10 Broad Jump Burpees
20 High Knees

Mosey back to COT doing burpees at arrows.

EMOM:
LBCs
Hammers
Flutters

MARY:
IW
HW
Freddy Mercurys

ANNOUNCEMENTS: FT Mill Care Center, Golf Tournament, Bethel Men’s Shelter
COT: prayers for family and injured motorists.

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Trust falls and Lake Loops

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WARMUP: Rucks and get moving

THE THANG: Over 3 miles of fun, fellowship, and work. Out for a few Kingsley Lake Loops with stops of pain. Dips, Ruck Curls, Ruck Tricep pulls, squats, incline merkins, over head carry, farmer carry,

MARY: None she was missed

ANNOUNCEMENTS: bethel, HIMs Camp, Trash pickup, Lawn Care

COT: always genuine

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Do the work

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WARMUP: SSH,Windmill, Cherry pickers etc
THE THANG: Partner Dora, One works and one mosey with bell:
Curls, Rows, Shoulder press, big boys, bench, a few more…. X 2
MARY: bo time
ANNOUNCEMENTS: News letter
COT: prayers for students and teachers

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Candyman’s Pain

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WARMUP:

– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

– Mosey to circle with KB

What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, 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

700 Reps completed

– Mosey to stadium entrance

– KB Bear Crawls back to COT

MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s

ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.

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Sandbag for 1000

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WARMUP:
SSH, windmill, squats, moroccan nightclub, arm circles
THE THANG:
Two stations, same exercises

10 exercises, 10 reps each
Squats
Bent over row
Curls
Leg lifts
Overhead press
Lunges
High pulls
Dead lifts
Bench press

Sandbag toss to station 2 and repeat above
Once done with station 2, go back to station 1 with overhead carry.

Original goal was to see if we could get through 10 rounds. All made it through 6 while some made it through 7.

In total everyone did 600+ reps with the sandbag.
Flutter
MARY:
ANNOUNCEMENTS:
COT:

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Olaf’s CHARGE in the rain

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WARMUP:
– 10 Grass-pickers
– 10 Moroccan Nightclubs
– Plank to Down Dog with calf stretches to Sunrise

THE THANG:

2.5+ miles of glorious pain in the rain…

– Mosey to rear of school and stop at streetlight before playground

– Begin Olaf’s CHARGE – Do an exercise set at streetlight, move to next streetlight do exercise set, 1st to finish yells charge and runs back to the first streetlight for more burpees. Build-up repeating sets as you move to the next street light after each CHARGE back to the 1st streetlight for Burpees!
Sets:
– 5 Burpees (35 Total)
– 10 double count Hip-Dips (L/R) – (60 Total each side)
– 15 double count Lunges (L/R) – (75 Total each side)
– 20 Merkins (80 Total)
– 25 Squats (75 Total)
– 30 LBC’s (60 Total)
– 35 Monkey Humper’s (35 Total)

– Mosey back to front of GHMS at brick crosswalk

– Bear Crawls from brick crosswalk at GHMS to stop sign

– Move to COT

MARY:

– Heel touches, Heels to heaven, Hello Dolly’s

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

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30 7s on 7/30

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WARMUP: pick up all your things and carry them to the workout location
THE THANG: Wearing weight vest or ruck we attempted to complete as many rounds of 7s with different exercises and gear each round.
MARY: take all your gear back to cot
ANNOUNCEMENTS: newsletter
COT: lean on others in times of need

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Sunny Delight

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WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot

THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D

Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell

MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps

ANNOUNCEMENTS: Newsletter, Coffeteria

COT: VQ Feedback and FNG @Fargo

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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