Tag: Brawny

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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5,4,3,2,1 Bank Run

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WARMUP:

THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s

Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back

MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know

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Old School Beatdown

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WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.

COT: Done and Done

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It has been a while…

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Inro and disclaimer.
WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up. Back at the circle, rucks on still. Plank, merkins, and plank.
THE THANG: walk over to the far parking lot for some island work. Rucks over head and walk to each island and 5 curls. Stopped at the deck for a small discussion around pausing our life as men to enjoy the time with our kids/ family. Up dog and down dog. Ground work with LBCs, freddy mercury and ruck flutters. Walking again back up to the area by Carolina Ale house. Side straddle hops and seal jacks. Final walk around the back of Starbucks then up to the pond and back to COT.
MARY:
ANNOUNCEMENTS: Read letter, Ragnar, be on the look out for a special event, clean up and men’s shelter
COT: Prayers for family, travel mercies and jobs.

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Rucks, and Bells, and Sand Oh my

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WARMUP: Side Straddle Hop, windmill, imperial walkers

THE THANG: took a trip to the far parking lot with our gear. 4 corners with a stop off in the middle.
– calf raises and squats with Ruck on
– KB swings and tricep curls
– Rows and sandbag toss
– Hammers and flutters
– Middle stop off was Merkins after each corner
3 rounds of that before we headed back for mary.

MARY: LBC, Freddy Mercury, heels to heaven

ANNOUNCEMENTS: Stuff the bus, bethels men’s shelter, fort mill care center

COT: prayers and praises

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Why are we doing this?

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WARMUP:
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 low slow squats
Mosey, karaoke, stop at curb and do 10 incline merkins on curb in cadence
Mosey, karaoke, 10 calf raises on curb in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to center of basketball court and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time
MARY:
Who’s Mary?
ANNOUNCEMENTS:
COT:

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