Tag: Brawny

A Currahee at Currahee

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WARMUP:
25 Side Straddle Hops
10 Strawberry Pickers
Some down with the dog calf stretch’s and honeymooners

THE THANG:
Load up with Rucksacks, Sandbags and Kettlebells and move to the corner of Dave Gibson, 25 incline merkins.
Load up and move down the hill to the second street light after the corner one. 25 squats OYO, move back up the hill and at the next two stoplights 25 squats OYO, move the the corner by the school entrance and 25 more squats OYO for 100.
Load up move down the entrance a ways and drop sandbags and kettlebells. Move to the bottom of the amphitheater and bear crawl with rucksacks back up to the top.
Load up and proceed around the entrance path hitting 25 x 2 calf raises with rucksacks and sandbags.
Move to the field, drop all the gear in a pile and sit side by side, then pass each piece of gear down the line (4x alternating) to the middle.
Move in between the far side of the field and the gear pile. Army crawl from the mid point to the gear, pick up a piece of gear and run it to the far side. Move the mid point and repeat.
Head to COT.

MARY:
25 flutters with a press
10 American Hammers

ANNOUNCEMENTS:
Read your newsletters

COT:
It is what it is… Prayers for healing and safety.

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Everything and All of Them Smokin Workout

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Warm-Up:
SSH x 25
Imperial Walkers x 15 (IC)
Moroccan Night Clubs x 20 (IC)
Windmills x 10 (IC)
Strawberry Pickers x 10 (IC)
Cheese Shredder

Block 1: Load & Move:
AMRAP (5 minutes) x 2 Rounds:
Sandbag Clean to Shoulder x 10
Ruck/Weighted Vest Walking Lunges x 20 steps
Kettlebell Swings x 20
Bear Crawl (ruck on) – 25 yards

Block 2: Grinder Circuit:
3 Rounds:
Sandbag Squats x 20
Kettlebell Renegade Rows x 10 each arm
Ruck Push-Ups x 20
Kettlebell Curls x 20
Plank Jacks (ruck on) x 20
Rest: 60 seconds between rounds

Mary:
Flutter Kicks until time was up (IC)

Announcements: Read your newsletter

COT: Prayers and Praises

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Stairs, step ups, heavy weight carry, broga

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WARMUP: load up rucks, sandbags and kettlebells
THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises, progressive all the way to 10 step ups each leg and 40 calf raises (total reps 110 step ups and 220 calf raises) load up weight and head to the Sunbelt parking lot.
Split the pax in two teams, team one carries all weight, all rucks, sandbags and kettlebells down about 50 yards each way while team two crunches those abs, rinse and repeat times 3.
Load up and back to amphitheater

MARY: 12 minutes of stretches and broga. Back to COT
ANNOUNCEMENTS: frozen chicken collection by suplex and poppins.
Sign up for Bethel next week.
Keep training for May 16th event.
The Manion is coming in April.
If you are over 45, please get a yearly check up and ask your doctor for colonoscopy.
COT: prayers for Uhaul’s family and unspoken prayers that we all carry in our hearts.

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Off Campus

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WARMUP: Old man stretches
THE THANG:
Ruck w/sandbag to signal light at Hubert Graham. Partner 1 farmer carry sandbags to the first light pole, switch out at each light pole until we reached the bridge.
Hopped the guardrail back to individual sandbag carry down Lakeland Trail Dr, right on Hunters Run.
Stopped for a quick break before we climbed the steps in back of the school.
Back to the front of the school onto the soccer field for a bag toss across the field and back.
Return to COT
MARY: Around the horn for an ab exercise, ended with 5 Simbas
ANNOUNCEMENTS: Men's Shelter
COT: made it back

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Lots of Lunges

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WARMUP: WINDMILL,STRAWBERRY PICKER,MOROCCAN NIGHT CLUB, SSH
THE THANG:Bag Toss, Over Head Press, Squats, High Pulls, Man Makers, Over Head Ruck around parking lot. 10 REPS EACH EXERCISE.
MARY: LBC'S,FREDDY MERCURY, BOX CUTTER
ANNOUNCEMENTS: BETHEL MENS SHELTER AND NEWSLETTER EVENTS
COT: ENDED WITH PRAY 🙏 FOR TRAVELING RESTORATION IN MARRIAGE AND RELATIONSHIPS

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Everything and All of Them Smokin Workout

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Warm-Up:
SSH x 25
Imperial Walkers x 15 (IC)
Moroccan Night Clubs x 20 (IC)
Windmills x 10 (IC)
Strawberry Pickers x 10 (IC)
Cheese Shredder

Block 1: Load & Move:
AMRAP (5 minutes) x 2 Rounds:
Sandbag Clean to Shoulder x 10
Ruck/Weighted Vest Walking Lunges x 20 steps
Kettlebell Swings x 20
Bear Crawl (ruck on) – 25 yards

Block 2: Grinder Circuit:
3 Rounds:
Sandbag Squats x 20
Kettlebell Renegade Rows x 10 each arm
Ruck Push-Ups x 20
Kettlebell Curls x 20
Plank Jacks (ruck on) x 20
Rest: 60 seconds between rounds

Mary:
Flutter Kicks until time was up (IC)

Announcements: Read your newsletter

COT: Prayers and Praises

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Touring

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2

MARY:
– Various Mary for the last 4 minutes led by the attendees

ANNOUNCEMENTS: Read your newsletter.

COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.

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You vs You and it pays to be a winner

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13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner

Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

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