Tag: Crystal Lake

BOP Kitchen Sink Style

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Brought a BOP to the Kitchen Sink.

WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they understood and to practice good form. The latter probably faded towards the end of our time together.

THE THANG:
Normal BOP format – Transport route with a mode of transportation ( most of the time this is simply running, not at the Kitchen Sink ), complete the listed exercise, and then repeat until finished or time is called. No one finished so maybe some adjustments can be made if brought out again in the future.

Transport Area was approx. 15 yards long in the upper parking lot.
Mode of Transportation: Overhead Backward Toss, walk to your SB and perform 1 ManMaker, toss it again, 2 Man Makers, repeat until the end of the 15 yard area ( avg. 4 tosses in this direction ). To come back PAX were asked to alternate Rotational Side Tosses, walk to your bag and perform 1 ManMaker, alternate sides and toss again, 2 ManMakers, repeat until you reach the finish line ( avg. 3 tosses in this direction ).
BOP Excercises: All rep counts were 50 ( total ) of each exercise
1. SB Swings
2. Alt Shoulder OH Press
3. Sumo Squat w/ High Pull
4. BigBoySitups
5. Thrusters
6. Anti-Rotational Plank Pulls w/ Perter Parkers
7. Straight Lower Leg Lifts w/ a Hello Dolly
8. Alt Single Leg Deadlifts w/ Bent Over Row
9. Alt. Forward Lunge w/ WoodChop
10. V-Ups

The kings made it to exercise #7.

MARY: Didn’t need her

ANNOUNCEMENTS: Bethel serve, trash pickup, Cannoli Run

COT: STK

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Sht, I am going to be late for my Q

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Still trying to catch up on my sleep, I was late for my Q on Sunday. The group had already launched, so I had two choices when I arrived: go left or right. I went right which turned out to be wrong. Shuffled down to WEP to catch up to the group. No dice, back to COT, climbed the stairs overlooking downtown trying to locate the group. In the distance, I saw a blinking light. I quickly shuffled to catch up to them.
Crystal Lake had things under control by taking over for my misstep. He continued the Q with a backwards walk up the hill and we continue the ruck around the post office and back to COT.
Thankful for the group and the leaders who step up when needed.

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Murph prep 2.0

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WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups.

THE THANG: Home base was at pull up bars where we did max reps drop down and then do two more. Run to first pain station and do 15 reps. Then back to home base for max pull ups plus two. Off to pain station two and then hit pain station one and then home base for more pull ups. Repeat this all the way out to final pain station.
MARY: no she wasn’t allowed today
ANNOUNCEMENTS: probably a couple. Don’t remember.
COT: there was a circle and things of an entrusted nature were disclosed and I can’t tell you about them without breaking this trust.

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Murph prep

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WARMUP: ssh and merkins
THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided by the team who finished the exercises first. The reps were either 30, 40, 50, or 60.

Partnered up and had one hundred merkin and one hundred squat buy in at bottom of Monroe white street. Between each exercise was a mosey to academy and back.
MARY: slow merkins
ANNOUNCEMENTS: yes
COT: yes

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Grok lays it out

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Warm-Up (5 minutes)
• Kettlebell Halo: 10 reps per side (circle kettlebell around head, keeping core engaged).
• Goblet Squat Hold: 30 seconds (hold kettlebell by horns at chest, squat low, keep back straight).
• Single-Arm Kettlebell Swing: 10 reps per arm (light swings to warm up hips and shoulders).
• Dynamic Hamstring Stretch with Kettlebell: 30 seconds (hold kettlebell, hinge at hips, extend one leg forward, alternate legs).
Main Circuit (35 minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit 5 times (7 minutes per round). Focus on form to avoid injury.
1. Kettlebell Goblet Squat
• Hold kettlebell by horns at chest. Squat until thighs are parallel to ground, keeping chest up.
• Targets: Quads, glutes, core.
1. Single-Arm Kettlebell Swing (alternate arms each round)
• Hinge at hips, swing kettlebell to chest height using momentum from hips, not arms.
• Targets: Hamstrings, glutes, core, shoulders.
1. Kettlebell Thruster
• Hold kettlebell at chest, squat, then explosively stand and press kettlebell overhead.
• Targets: Full body (legs, shoulders, core).
1. Kettlebell Single-Leg Romanian Deadlift (alternate legs each round)
• Hold kettlebell in one hand, hinge at hips, extend opposite leg back, keep back straight.
• Targets: Hamstrings, glutes, balance.
1. Kettlebell Figure-8
• Pass kettlebell between legs in a figure-8 pattern, like dribbling a basketball, keeping core tight.
• Targets: Core, coordination, shoulders.
1. Kettlebell Push-Up with Row (kettlebell on ground)
• Perform a push-up with one hand on kettlebell, then row kettlebell with same hand. Alternate sides.
• Targets: Chest, back, arms, core.
1. Kettlebell Russian Twist (seated)
• Sit with knees bent, feet off ground, hold kettlebell, twist side to side.
• Targets: Obliques, core.
Cooldown (5 minutes)
• Kettlebell Arm Bar Stretch: 1 minute per side (lie on side, hold kettlebell overhead, stretch shoulder and thoracic spine).
• Seated Hamstring Stretch with Kettlebell: 1 minute (sit, extend legs, place kettlebell on ground, reach forward).
• Deep Squat Hold with Kettlebell: 1 minute (hold kettlebell at chest, sit in deep squat, focus on breathing).
• Child’s Pose with Kettlebell: 1 minute (place kettlebell in front, extend arms, rest forehead near ground).

ANNOUNCEMENTS:
AMRAP 4 Autism
Convergence
COT:
Addiction
Mental health
Marriage

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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Rosie does the dishes

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WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

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Long duck walked into a bar and it hurt

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WARMUP:
Windmill
SSH
Merkins
Moroccan nightclub
High knees
But kickers
Side shuffle

THE THANG:
Mosey over to the playground
3 rounds of 7 reps
Swinging merkin
Squats
Pull ups

Run lap around the track
Bear crawl length of turf field inside the track
Move over to the far playground

3 rounds of 7 reps
Incline merkin
LBCs
Lunges

Move to bball court for suicides, yes it is plural because we did it twice.

Move back to playground and repeat the exercises

Run a lap
Crab walk across turf
Move over to first playground
Repeat exercises we started with

MARY:
Not much time so we did a few stretches
ANNOUNCEMENTS:
COT:

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Zipper games (not what you think)

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WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.

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