Tag: Cohiba

Pyramid of Pain

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Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

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Complex Math

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16 at Minnow Pond for a test of speed and math skilz.
Simple loop around town, four stops
Stop 1 – COT – Merkins
Stop 2 – Pharmacy – LBCs
Stop 3 – Parking lot – SSHs
Stop 4 – Gazebo – Squats
Back to COT for lap 2
Rep count Lap 1 was 2 for everyone
Rep count Lap 2 was 4 for everyone
Rep count Lap 3 was 6 for everyone except the lead pax, 8 reps
additional laps: Lead Pax rep counts = 2 x prior lap reps
everyone else rep count = lap # x 2
Guys out front reach the 64 rep count based on the compounding.
Short lesson, compounding can be excellent when you are looking at saving money, over time it accumulates to a nice sum of money. On the other hand, when you have issues that go unchecked, they can result in a bigger problem down the road. Make sure you keep coming out, share what’s on your mind with your shield lock.

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A little B-ball practice at the American Jackal

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WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers
THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line touches, line touch burpees, bear crawls to lines with push ups at each line, 2 court – cross court runs with 50 squats on one end and 50 LBCs on the other end and then repeat, 2 court – cross court runs with 50 merkins on one end and 50 dips in the middle on the benches and then repeat, lunges across the 2 courts with 50 LBCs on one end then lunges back across with 50 LBCs on the other end, then a 2 basketball double dribble around the COT with some Mary called out a few times around.
MARY: 10 each of Flutter Kicks, American Hammers, and Box Cutters
ANNOUNCEMENTS: The fastest 5k for VuVu’s son and donate if you can for the great cause!
COT: It is what it is…

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AKA ‘25 at Block Party

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WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog
THE THANG:
Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA.
– 100 Mike Tyson (MOT – Run to far side of parking lot and NUR back)
– 200 Lunges (MOT – bear crawl to second landscape island and run back)
– 300 American Hammers (MOT – Run to far side of parking lot and NUR back)

Run to bottom of Massey St hill for a round of 7s.
– Burpees at the top of the hill
– Jump Squats at the bottom of the hill

MARY: PAX took turns calling Mary to run out the final 3 minutes.

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AKA – the tour continues

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WARMUP: Mosey to the swing & do an exercise
In c cadence all the way around the park – 9 stations, 9 exercises – .6 miles. Warmup complete

THE THANG: At the hill behind the restroom building – 10 squats at the bottom every time back down. Shuttle run to each light pole for 10 of a particular type of Merkin and return to the bottom for squats. Regular – pole 1, Diamond- pole 2, Wide arm – pole 3, Regular – Pole 4, Diamond – Pole 5. Plank for the 6 and on to the adjacent parking lot after a 10 count.

Soccer field parking lot – 7’s – Diamond merkins and Mike Tyson’s. Bear crawling and lunge walking were the suggested MOT’s.

After a ten count – we went to the infamous hill at the back of WEP for a Jacobs Ladder of 11’s.
Burpees at the bottom, nur up the hill, lunges at the top and jog back down. Repeating until pax had gotten their fill.

With 10 minutes or so to go, we moseyed together in reverse and, at each swing, an exercise was called in cadence. We arrived at the final swing at 0728 giving us 2 minutes to get to COT and arrive promptly at 0730.

MARY: No sir. Open to all men.

ANNOUNCEMENTS: Were announced. And they’re in your newsletter too.

COT: Is and always will be the 5th core principle.

JWOW – thanks for the call. Always honored to lead. :eye:

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Kettlebells: The Great American Pastime

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WARMUP: mountain climbers, overhead claps, merkins, CDDs
THE THANG: Mozy to the adjacent parking lot where bases and cones were setup to form a baseball field. (Happy Hour’s and my son play on the same baseball team). Each base in baseball has a number associated with it. In order from 1-9, those are pitcher, catcher, first, second, third, shortstop, left field, center, and right field.
Starting at pitcher we did one rep then moved to catcher for two reps, first base for three reps and on and on until we got to left field for nine reps. One full round of the bases is 45 reps. Transportation of kettlebells alternated between farmers carry and overhead carry.
We started with goblet squats then moved on to kettlebell swings. We then got a 6/4/3 double play of flutters with a press. After the double play we resumed our base walking with clean & presses, then the next round was upright rows. For thoroughness, these two rounds we did left handed and right handed.
After the clean/press the Pax called for a 7th inning “stretch” so we did a few honeymooners and downward dogs before resuming. A brief rendition of “Take me out to the ballgame” was heard but thankfully didn’t last long.
Next round was curls and with limited time remaining, we did 20 tricep extensions with everyone at a base of their choice. When it was all totaled up, we were just short of 350 reps.
Not sure if everyone had fun, but everyone now knows that right field is #9!
MARY: skipped it
ANNOUNCEMENTS: Fast Five, newsletter
COT: Family and friend’s health

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Moderate My A$$ Kickin April

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WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: Cheese shredder 2 Rounds
Phase 2: 4 Corners of Doom:
1st Corner: Peter Parkers and Lunges
2nd Corner: Shoulder Taps and Seal Jacks
3rd Corner: Donkey kicks and Carolina Dry Docks
4th Corner: Mountain Climbers and Tricep Dips
2 Rounds with reps at 10 during Round 1 and Bear Crawl as mode of transportation and 20 reps during Round 2 with mode of transportation being the Crab Walk.
Phase 3: Dora:
100 Merkins
200 Squats
Clock was the other partner not doing exercise would run from one end of parking lot to the other.
Phase 4: Sprint
Everyone sprinted from one end of parking lot to passing the striped crosswalk. Winner chose an exercise. Kodak won and made everyone do 10 burpees.
MARY: She was afraid and didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Counting Down from 100

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WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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Tour de odor AKA style

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WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

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