Tag: Cohiba

Kettle bell swings, Manmakers, oh my!

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WARMUP: YHC came in hot so disclaimer was on the fly. All veterans in attendance so all knew the deal. Quick mosey around parking lot to warm up. Circled up: Windmills, Slow Low Squats, Moroccan Night Clubs, Downward/Upward Dog, Mountain climbers, Merkins.
THE THANG: JackWeb(ish): 1 Squat Thrust, 4 Kettlebell swings, 2/8, 3/12, 4/16, 5/20. (10 Flutters) 1 Upright Row, 4 Bicep curls, 2/8, 3/12, 4/16, 5/20. (15 LBC’s) Grab Kettle bell and walk to line. 5 rounds. 10 shoulder press, Lunge walk across parking lot. 10 Bent over rows (each arm), Riffle carry bell back. (20 Freddy Mercury’s). 11’s (Manmakers & Seal Jacks). Calf Raises (20).
MARY: Flutter with a Press. Windmill. Produce Picker
ANNOUNCEMENTS: Bethel Men’s, Ass Kicking April
COT: Prayer for safe travels.

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Just a couple of Cubanos

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WARMUP:
SSH
Low slow squat
Moroccan Night Clubs
Merkins

THE THANG:
Mosey to Coupons
1 burpee at each light pole

Mosey to pullup bars
1 manmaker at each light pole

1 minute static holds x 2
Dead Hang
Plank on Hands
Plank on elbows
Ass2grass with coupon

Mini murph with coupon (Murphs are done with weight)
5 pullups
10 derkins
15 squats with coupon

21-15-9
Sumo deadlifts
Overhead press
Swings
Curls

Return coupons to their home
1 manmaker at each lightpole

Return to COT
1 burpee at each light pole

MARY:
ANNOUNCEMENTS:
4/20 Partake WOD coming soon

COT:

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Jokers Were Smokin Wild

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WARMUP: SSH, Windmills, Morrocon NC, Hillbilly Walkers, Calf Raises, and Cherry Pickers
THE THANG: Part 1: 5-10-15-20 Reps of KB Deadlift, KB Goblet Squats, KB Reverse Lunge, and KB Thrusters; After each round, farmer’s carry. Part 2: Deck of Cards as Spades ♤= KB Swings, Heart ♥ = KB Bent-Over Rows, Diamond 🔹 = KB Floor Chest Press, Clubs ♧ = KB Overhead Press, and Jokers 🃏 = (10) MAN Makers; After every 5 cards drawn, mosey to first speed bump and back.
MARY: KB American Hammers and KB Flutters
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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SAD Wednesday

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Joined Tomahawk as General was the Q with a mix of kettlebell and bootcamp workout.

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The field is larger than it appears

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WARMUP:None we went straight to work
THE THANG:
ROUND 1
Hit all the light poles with varying modes of transportation
Pole 1- 5 merkins and bear crawls
Pole 2- 10 squats and lunge walk
Pole 3- 15 Big Boys and crawl bear
Pole 4- 20 burpee’s and duck walk
Pole 5- 25 HR Merkins and bear crawl
Pole 6- 30 LBC and lunge walk
Pole 7- 35 Monkey humpers and crawl bear
Pole 8- 40 Flutters and discussion on Jester and related it to Jesus’ 40 days of fasting and temptations in the wilderness

ROUND 2
Mosey to school entrance and did laps with pain stations at student drop off area
10-LBC
10-merkins
10-dips
10-Derkins
MARY: corporate
ANNOUNCEMENTS:
COT: Had to be there

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The Deposit Broker starting The Length of the Pendulum

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WARMUP: stuff
THE THANG:

10 KB Swings
20 LBCs with Bell
30 Skullcrushers
Mosey
40 Curls (or 20 each arm)
50 Tricep Extensions
Mosey
60 Overhead Press
70 KB Swings cause Bandcamp whined too much
60 Flutters with Bell
Mosey
50 Goblet Squats
40 Rows (20 each side)
30 Calf raises
Mosey
20 American Hammers
10 Manmakers
Mosey
Hip Flexors
Mary for last 3 min

MARY:
ANNOUNCEMENTS:
COT:

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Moderate-ish

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WARMUP:
Mosey to the elementary loop. SSH
Mosey to the end of the loop. Windmill
Mosey to the road. Low Slow Squat
Mosey you the sidewalk
THE THANG:
11s starting with 1 BBSU, run to school main entrance, 10 leg lifts
10-count
10 Bomb Jacks courtesy of Change Order’s TWSS
11s starting with 1 dip, run south to the first light for 10 merkins
10 count
arrange the PAX on the concrete, backs to the rising sun. Hold low horse stance (kinda like an Al Gore) for 30s, then right and left forward stances (back leg straight, front knee 90 degree bend)
leg stretches and mosey to CoT

ANNOUNCEMENTS: Some sorta CSAUP going on, read the NL
COT: everyone calls out a way to live third that they will do today (no trading responsibility, selfless actions), the PAX did great
NMM:
Best mumblechatter I’ve heard in a long time, beautiful morning to be out

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Q vs Q at The Ridge

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Well, temperature drops a few degrees and only a few Pax show up for the battle of bells vs bootcamp. A bit of bad timing since another Q vs Q battle was happening down the street between The Fort and The Rock.
We kicked it off with a warm-up by YHC. SSHs, Imperial Walkers, Windmills, Plank Stretches.
Atlas had the first 20 minutes with cones spread out in the parking lot. Exercises (15 reps each) at each cone, back to the middle of the parking lot for 5 burpees. Lots of Kettlebell exercises and burpees. He gave credit to Jekyll for idea.
YHC had the second half. We stayed in the same general area so we could listen to Atlas’ music selection.
Round 1: Bear crawl with merkins at every odd parking space. Sideways crawl around the parking lot island
Round 2: Lunge walk with squats at every odd parking space. Sideways crawl around the parking lot island opposite direct.
Round 3: Crabwalk with LBCs at every odd parking space. Toe taps on curb
Round 4: Inch worm merkins
Round 5 Burpee broad jumps

Back to COT. Great job by everyone. Lots of mumble chatter. As Cohiba mentioned in the video “We are all winners”

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Snarky Title!

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WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.

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Buffet of burpees

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WARMUP:
SSH
Low slow squat
Moroccan night clubs
Carolina dry docks
Merkins
Shoulder taps

THE THANG:
I wanted 100 burpees. So we did 100 burpees during the course of this workout

Balls to wall
Upside down the other way – ass to the wall

Run to old farm rd

20 burpees at bottom
20 merkins at top
LBCs for the six
Repeat 5x

20 jump squats at bottom
20 jump lunges at top
Big boys for the six
Repeat 5x (only made it 4x)

We interlaced the two movement sets a bit due to some complaining

Final sprint to the top of the hill

MARY:
Superman
Flutters on stomach. I’m calling these Pouty boyz
More Mary

ANNOUNCEMENTS:
COT:

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