Tag: Cohiba

EMOM and Partner Ladder

Leave a comment

WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC

THE THANG:
EMOM 25
MIN 1: 10 Burpees
MIN 2: 15 Squats
MIN 3: 10 Merkins
MIN 4: 20 Reverse Lunges
MIN 5: 20 BBS

Hyrox Partner Bodyweight:
Partner 1: Run The Loop
Partner 2: Do The Exercise, Count Reps
Partner 1: Repeats The Rep Count
Partner 2: Runs The Loop

Exercises:
Burpees
Squats
Merkins
Jumping Lunges
Shoulder Taps
BBS

MARY:
Abs go round

ANNOUNCEMENTS:

COT:

TClap |
0

‘Merica 250

Leave a comment

WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

TClap |
0

Compete with yourself DORA

Leave a comment

WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.

3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees

After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.

ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.

COT: payers for people dealing with loss, sickness, and surgeries.

TClap |
0

Starfish

Leave a comment

WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time

Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:

TClap |
0

A Triangle of Games

Leave a comment

WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club

THE THANG: 3 stations:
Big Die w Cider Block – Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps

Cards – X2 Monkey Humpers, X2 Shoulder Taps 2X Arm, X2 Jump Squats, X10 Sec Plank, X2 Lo Slow Squat, X2 Strawberry Pickers

Green Dice – Follow dice outcome

Transportation – Butt Kickers, Lunge Walk, Soldier Walk

A Triangle of Games

TClap |
0

Birthday Beatdown at BAOPS

Leave a comment

YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:

Warm-Up:

  • SSH – 57 IC
  • Imperial Walkers – 34 IC
  • Hillbilly Walkers – 33 IC
  • Moroccan Night Clubs – 7 IC
  • Windmills – 7 IC
  • Strawberry Pickers- 7 IC 

 
The Thang:

  • Dora: 57 Burpees, 57 Shoulder Taps, 57 Merkins, 57 Carolina Dry Docks 
  • During Burpees partner works, the other bear crawl 25 yds and crawl bear back.
  • During STs partner works, the other lunge walk 25 yds and back.
  • During Merkins partner works, the other Run 25 yds and Nur back.
  • During CCD partner works, the other Crab Walk 25 yds and back.

 
Mosey around the field
 
Handoff to Italian Job

  • Four Corners
  • Round 1 – 13 Squats, 13 Merkins, 13 American Hammers, 13 SSHs, 5 Burpees
  • Round 2 – 13 Calf Raises, 13 Diamond Merkins, 13 Flutters, 13 Mtn Climbers, 5 Burpees
  • Round 3 – 13 Jump Squats, 13 Wide Arm Merkins, 13 Freddies, 13 MNCs, 5 Burpees
  • Round 4 – 13 Lunges, 13 Ranger Merkins, 13 Dollies, 13 Turkish Get-ups, 5 Burpees
  • Round 5 – 13 Bomb Jacks, 13 Dry Docks, 13 Ab Mat Sit-ups, 13 Alternating Shoulder Taps, 5 Burpees
  • Mosey to Pull-up Bars
  • AMRAP Pull-up
  • 57 Squats
  • 57 Calf Raises
  • Mosey to wall near baseball backstop
  • 52 Irkins
  • 52 Dips
  • Mosey to COT
  • 5 Minutes of Mary

NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!

-IJ

TClap |
0

Room for Balls

Leave a comment

The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't ask me…
We started the main event with a burpee half mile, 5 at each “corner” for two laps. Those of us that elected to wear our training bras weren't the biggest fans, but that's the way life goes sometimes. Shifted gears to a Midget Dora (50-75-100) with a 50yd run.
Cohiba’s watch started talking dirty to him at that point and so we departed to separate ourselves from the dudes running with other dudes’ wives…
Ended with a 4-corner jaunt and a jog back for some Mary.

NMM: Whatever you gotta do, freaking do it. Ask for help, make a plan, it doesn't matter. The main thing is, stop making excuses, stop stopping, and do the thing.

TClap |
0

Grinder, Beast, & Gauntlet

Leave a comment

WARMUP: No time to Warm up we, we had 30 minutes to get a good one in.
THE THANG: 3 AMRAPs – 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises.

CIRCUIT 1: “The Grinder”

  • 10 Squats
  • 10 Merkins
  • 10 Jump Squats
  • 10 Wide Arm Merkins
  • 10 Bonnie Blairs (5 each leg)

CIRCUIT 2: “The Beast”

  • 5 Burpees
  • 10 Mountain Climbers (each leg)
  • 10 Lunges (5 each leg)
  • 10 Diamond Merkins
  • 20 SSH

CIRCUIT 3: “The Gauntlet”

  • 10 Carolina Dry Docks
  • 20 Flutter Kicks (4-count = 1)
  • 10 Plank Jacks
  • 10 Shoulder Taps (R+L=1)
  • Bear Crawl ~10 yards
  • Crawl Bear ~10 yards

MARY: She didn’t show up.

We had a discussion about Surrendering Control. Here are a few of the questions I asked and some we didn’t get to.

When was the last time God asked you to do something that made you uncomfortable or felt beyond your abilities?

What is God calling you to do right now that you're resisting because you don't feel qualified?

Where are you currently leaning on your own understanding instead of trusting God?

What would change if we responded to God with "Here I am, send me" more often?

What area of your life is hardest to surrender: work, marriage, finances, health, reputation, or something else?

Final Takeaway: God doesn't call the equipped; He equips the obedient.

ANNOUNCEMENTS were made
COT: We ended with prayer.

TClap |
0