Tag: Brawny

What’s the Cadence

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WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays

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Always a crowd pleaser…

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WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.

Do what the cards say based on suit and #.

– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back

MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!

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Tortoise and Hare Tabata version

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Tabata Time : Tortoise and Hare version

Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises)

Tortoise

40 seconds on 20 seconds off
Ssh
Windmill
Seal jacks
Mcn
Imperial walkers
HR merkins
Squats
Diamonds merkins
Lunges
Hillbilly walkers
High knees
Mountain climbers

Hare

40 seconds run 20 seconds rest
12 rounds
5 Merkins each rest period

Tortoise

All Ab work 12 rounds
BBS,
LBC
Peter Parker
Parker Peter
Mountain climbers
Shoulder taps
Flutters
Hello dolly
Freddy Mercury
Toe Touches
Heel touches
Leg lifts
In and outs

Hare

40 seconds run 20 seconds rest
5 squats each rest period.

Tortoise

Only 9 rounds here
40 seconds on 20 seconds rest
3 rounds of 6 burpees
3 rounds of 8 burpees
3 rounds of 10 burpees

Fin.

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Don’t need a lot of ground to cover

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Form matters and our space is limited. Let’s get to work.
WARMUP: A short jog with some butt-kickers & side shuffles.
THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells.
One PAX would farmer carry the two sand bags (leaving his bell behind) and travers roughly 40yds total while the other PAX completed an exercise. Everyone got 2rds on the bags while the following exercises were completed.
Thrusters, OH Press (L), OH Press (R), Simbas, Curls, OH Tricep Extensions, Flutters w/ Press, Bent Over Rows, Dead Lifts, Standing Lunge (Left leg in front), Standing Lunge (Right leg in front).
Ditch the bags and overhead carry the bells to the front of the stadium. Form 2 lines facing each other.
Focus on form and identify the man across from you. He was your competition and your accountability.
Perform real squats until one of you take a break then we do 5 Man Makers
Repeat this evolution but doing overhead presses then 5 thrusters when failure occurs.
Very interesting to realize when these are the parameters, you’re apt to work much harder. Nobody wants to quit on someone else.
Shuffle with your bell over to the circle and form 2 columns (formation) facing me. Very reminiscent of the way Santini used to line us up.
20 KB Swings then a 20 second hold with the KB out front.
20 Low Squat pulses (yes, you Redwoods remember these) then a 20 second low squat hold (keep your chest up)
20 Flutters w/ Press and a 20 second Canoe hold
Shuffle up the hill to the maintenance entrance, do some more work.
Down to the gate for more work. Back to COT for more work.

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: Indeed. Stays in COT.

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Crawl-Climb-Conquer

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WARMUP: 100 SSH
THE THANG:

5 cones spaced ~15 yards apart
Bear crawl from cone to cone
Perform cumulative exercises at each cone:
Cone 1: squats – 10
Cone 2: humpers – 20 IC
Cone 3: CDD – 15
Cone 4: LBCS – 15 IC
Cone 5: Hand-Release Merkins – 10
Forward and reverse ladder format

Took a lap to the apartments and back

Round 2

Lunge walk – MOD

Cone 1: Carolina Dry Docks – 10
Cone 2: Shoulder Taps – 10
Cone 3: Squats – 10
Cone 4: Crab Cakes – 10
Cone 5: Hand-Release Merkins – 10

took lap

Round 3

MOD – Burpee bear crawl

5 reps this time
CDD
Big Boys
LBCs
Shoulder taps
HR merkins

MARY: couple- bacon learned how to count
ANNOUNCEMENTS: trout 2 trout, hog & coyote
COT: Luka, Matteo mental health

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1 mile and no smiles

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WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING
THE THANG:
The Thang – Stairway Grinder:
6 Rounds – Ruck on for this half

Ruck to top of Amphitheater and then back down
At the bottom of each round, perform cumulative exercises:

Step-Ups – 20 total
Ruck Upright Rows – 15
Sandbag Front Squats – 15
Ruck Curls – 15
Overhead Ruck Press – 15
Sandbag toss – 5 per side

Round 2 Slick

HR Merkins – 5
Big Boys – 10
LBCS- 15
Humpers- 20
Flutters – 25

MARY: 2 rounds of a bench Webb with step ups and Bulgarian SS, then we took a lap to get to 1mi.
ANNOUNCEMENTS: yes
COT: mental health

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Are you not entertained?

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WARMUP: right to business, broke out into two teams

THE THANG: 4 levels of action:
Round 1) work you way through exercises by flipping over papers, you either advance, go back, or go back to start and have to redo the exercises.
– squats
– American hammers
– Lbc
– Burpees
– Merkins
– ANd more

Round 2) cinder block relay/dora. Teams had to go end to end with the blocks and a KB and use the KB as the baton for the next guy.

Round 3) card sharks, every card had a work out associated, you needed to guess if the next card is higher or lower and do the workout, if you guess wrong you do the exercise and guess again.

Round 4) sandbag relay with man maker stops.

Hats off to Barkey, Brawny, and Conundrum for taking the crown!

MARY: LBC, Box Cutter, flutters, heels to heaven and others

ANNOUNCEMENTS: kitchen sink tomorrow, hog and coyote

COT: prayers and praises

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Push the Pace

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WARMUP:
THE THANG:
Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came. 3.5mi total.
MARY: walked up Massey backwards
ANNOUNCEMENTS: some CSOPS coming up
COT: yes

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Free the animal

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WARMUP:
– 10 Side Straddle Hops
– 10 Moroccan Nightclubs
– 10 Windmills

THE THANG:

– Jog to HT wall by O’Reilly – 3 min wall sit hands out, Drop 1 in at min 2 to finish

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 Jump-ups on benches

– Jog to Kids R Kids Learning parking lot – 50 Hip-Dips (25 each side) and 10 side plank crunches each side

– Jog to end of Grant Farm Dr. – 50 Squats

– Jog (L) to end of Palmdale Walk Dr. – 25 Merkins

– Jog up Reynolds Ridge Ln, take (R) on Berkley Hall Way, (L) on Stockbridge to Stockbridge Commons entrance by the dog spot – 3 Hill Sprints

– Jog to COT – 10 Burpees

2.2+ Miles of pain

MARY:
Cadence led by PAX
– 50 – Open Leg LBC’s (Come and get me LBC’s),
– 30 – Heel Touches,
– 10 – Back Extensions,
– 10 – Windshield Wipers

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

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Sink Flag Handoff

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WARMUP: Is for sissies.
THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell it was ten bag tosses mosey back to your bell and block for ten merkins, load back up and carry on.

7s with thrusters and four count mountain climbers with farmer carry each way with the bell and block.

MARY: Circled up, geared up, static hold with everything until you couldn’t. Planked and ten merkins over the span of two minutes to wrap it up.
ANNOUNCEMENTS: Flag handoff to the man <@U088CUMTQ05>
COT: Yep

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