Tag: Cohiba

NO SURPRISE NO SHOW

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Philippians 3:13-14

Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,
I press on toward the goal for the prize of the upward call of God in Christ Jesus.

Perseverance is something that is not taught, but always in you deep until your mind recognizes it and your soul understands how to use it for good.

This AO has been challenging lately and my injury has not helped to have people accountable. I’m going to continue my efforts on what I can and understand to do which is to never give up and persevere even if it includes drastic changes for the good.

SYITG
Cohiba

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Tallawah Preview

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WARMUP:
SSH x 10
Low Slow Goblet Squats x 10
KB swings x 15

THE THANG:
AMRAP in 15 min
10 Manmakers
Mosey 30yds to first corner
10 Squats
Mosey 80yds to second corner
10 merkins
Complete loop (110yds) back to Manmakers

2nd AMRAP in 15 min
10 squat presses
Bear crawl 10yds
10 merkins
Crawl bear 10yds

ANNOUNCEMENTS:
D2D donor match on Friday 02/03
Snake Pit will say goodbye and have its last post next week 02/08
D2D100k
Check your newsletter

COT:

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SCSOHLS

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WARMUP:
SSH
IW
HW
Toy Soldier
Butt Kickers
Short Mosey
Maybe some yoga
Dan John’s Humane Burpee (look it up if you’ve read this far)
Slingshot
Halos

THE THANG: Farmers Carry around the AO
Stopped for the sequence:
One handed Swing
Clean
Snatch
Over Head Reverse Lunge
Racked Squat
Repeat on the other side

Sometimes we did more than one rep of the sequence, other times we didn’t.

Bear crawled for a while to get our heart rates back down after the sequence….that was not an effective method of lowering the heart rate. You’re welcome

MARY: 4 burpee snatches each side
did do some rotational halos from our knees

ANNOUNCEMENTS: Jaeger 3/11
COT: Went around the circle. Small groups = easier fellowship

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It’s Still a Keeper

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WARMUP:
THE THANG:

5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10 *20

Overhead Press – 10 ea arm

Tricep Ext – 10 *20

Swings – 10 *20

MARY:
ANNOUNCEMENTS:
COT:

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The Jack Web Phenomenon

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WARMUP: plank <>upward dog <>downward dog (with variations), mix in exercises from plank position- merkin, Diamond merkin, plank jacks, Peter Parker’s, you get the idea
THE THANG: Webs!!!
1-5 sit-up-getup:4-20 single arm chest press (both with KB)
10-6 burpees on curb:40-24 calf raises with KB
1-5 Turkish getup:4-20 KB curls
10-6 goblet jump squats:40-24 hops with KB
1-5 big boy burpees:4-20 KB swings

Merkins on bell 5-4-3-2-1 each side : KB triceps 5×10
End with max merkins in 30”

ANNOUNCEMENTS: Dam2Dam 10K on Saturday- Beaker and I are getting a 10K warmup starting at 9:45AM at the Print Shop and heading to the start line for the official 10K.

COT: prayers for my daughter who is not feeling well

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Aggressive Start

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WARMUP: 10 each- SSH, cherry pickers, Moroccan night clubs, 2 laps around the parking lot
THE THANG:
PART 1:
4 corners
– 20 Man-makers- High knees
– 20 curls – lunges
-20 Big boys – Butt kickers
– 20 Squats – Mosey
PART 2:
Jack Webbs-
Push ups & overhead press

The intent was to get up to 40 but…. I heard kettlebells hit the asphalt so we stopped at 28 and did another 4 corners with the Pax choosing the exercise at each corner.

PART 3:
Dora’s-
100- over head press
200- squats
300- curls (didn’t finish)

MARY: 1 round
ANNOUNCEMENTS: yes
COT: Had to be there

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The Hive is Alive at Five

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Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches

Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.

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Is that a POLAR jockstrap?

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WARMUP: some stuff
THE THANG:
Everyone took a station. AMRAP while one person carried the sandbag out and back
Timer – Sandbag carry
Flutters with keg press
Curls
LBCs
Squat thrusters
Triceps or skull crushers
American hammers
Rows

MARY:
Hip flexors and some ab stuff
ANNOUNCEMENTS:
COT:

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Feeling like a 4th wheel…

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WARMUP: stuff
THE THANG:

11s
Kettlebell swing/triceps.
Flutter with a press/ curls Overhead carry

Didn’t have time for the rest of this..
Rows/ calf raises. Side lunge walk
Cling press/ American hammers Farmer Carry
Hip flexors

MARY:
ANNOUNCEMENTS:
COT:

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