Tag: Cakeboss

Rings and Fires – 30JUN2025

Leave a comment

WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

TClap |
0

To go where none have gone before

Leave a comment

WARMUP:
THE THANG: out market towards the river district. Turn right on gardenia, first right on morris hunt. Go all the way to the end, turn around and head back. Next left on downing, follow until it ends at the bottoms of the Berkshire loop. Follow the loop back uphill to Richard’s crossing and head back to cot. 4.25 miles total.

We don’t go down morris hunt that often, I thought it would be a good change. Maybe next time we go up gardenia instead of down
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

The NOT SO Sweaty Barry

Leave a comment

If I missed your name, feel free to edit it in….

The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I’m really not sure how a person could not have a good time with Milwaukee’s Beast and PBR being served.

Winner (repeat), Harry Carry … new traveling trophy awarded

Ruck winner (repeat), 3D … we’ll rustle up an award for the ruck winner next year

Thanks to the volunteers.

Thanks to the Rock Hill participants.

Thanks to Twister for gracing us with his presence.

Looks like we made it,

Barry Manilow

TClap |
0

Hulkamania Tribute Ruck

Leave a comment

WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins

THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played…
PLAYLIST 
Real American (3:30)
• H – Heavy Ruck Presses (Gorilla Press) 
• U – Undertaker Get-Ups (Turkish get-up variation with ruck)
Undertaker Gong intro 
• L – Leg Drops (flutter/leg raises with ruck on chest) The Rock – Electrifying Theme (2:30)
• K – Knee Strikes (high knees with ruck overhead) Ultimate Warrior
• A – Atomic Squats (bear-hug ruck, squat fast) – John Cena – The Time is Now

• M – Muscle Man Rows (bent-over ruck rows) Ultimate Warrior

• A – Ankle Grab Sit-Ups (ruck sit-ups, reach to feet) Shawn Michaels – Sexy Boy

• N – Neck Bridge Holds (wrestler bridge or low plank hold) Kurt Angle – Medal

• I – Irish Whip Sprints (ruck sprint 20 yards, jog back)… ideally around a light post!Rowdy Roddy Piper

• A – Andre Carries (partner carry or farmer carry with two rucks if solo. Hulk promo for Andrè
• NWO theme (>4 min)

Also… manmakers & Curls (for those 24 inch pythons!)

MARY: Am Hammers, Pax-Ab-Lab

ANNOUNCEMENTS: newsletter stuff

COT: held

TClap |
0

ROF 7-23

Leave a comment

WARMUP: yes, 7 minutes
THE THANG: A cinder block board of pain
OH claps/Imp walkers
squats
shoulder taps
curls
clean and press (maybe not, could have been a dead lift)
LBCs
merkins
swings
man makers
OH press
high reps, running up and down the back hill, sometimes with the block
MARY: yes
ANNOUNCEMENTS: some
COT: yes

TClap |
0

Sweaty Richard

Leave a comment

WARMUP: Some did
THE THANG: Ran across Sutton to Richard’s, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick’s (horrible spelling) for a quick out and back, hooked a right back onto Sutton where we then hit a Larry onto Market and took it home to Starbucks.
MARY: Don’t know her, sounds like a nice lady.
ANNOUNCEMENTS: Sweaty Barry, Stuff the bus, Coffeeteria Convergence
COT: Very sweaty ball of men. Slow down and be grateful for the many blessings that we have.

TClap |
0

Donuts are a food group!!

Leave a comment

WARMUP:
Slow mosey
Lunge walk
Mosey
Fruit pickers
Imperial walkers
Low squat
Merkins
Slow mosey
Hillbilly walkers
Moracan night clubs
Slow mosey
3 rounds of Swing crunches and pull ups
THE THANG:
Accumulating ladder with bear crawl or lunge across turf between sets of exercises
1 merkin- 12 total
2 big boys – 22 total
3 SSH – 30 total
4 flutters – 36 total
5 burpees – 40 total
6 leg lifts – 42 total
7 sumo squats – 42 total
8 American hammers – 40 total
9 monkey humpers – 36 total
10 mountain climbers – 30 total
11 donkey kicks – 22 total
12 ski abs – 12 total
MARY: no time
ANNOUNCEMENTS:
The Barry 7/22 7pm
Trash pick up
Blood drive
Christmas party
COT:
Temptation is real and used often since the beginning
As men we are made to make the tough decisions and hold the line and choose wisely when faced with temptation
Look to Sky Q and Concentrica and don’t do things impulsively :clap: :bacon: :fire: :point_up_2:

TClap |
0

Some % better is better than 0%

Leave a comment

WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups

Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls

Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear

MARY:

Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting

TClap |
0

King of the Ring – Round 2 – The Rocket Burner

Leave a comment

Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

TClap |
0