Tag: Crystal Lake

Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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The Safe Sink

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WARMUP: A little of this, a little of that…

THE THANG:
We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were disappointed. It was slick most everywhere. Kind of like the top of <@USBP08L1G>‘s (not present) head.

After letting men know that it was ok to feel their feelings, no matter how big they were (TWSS), we all cuddled for a few minutes and affirmed one another’s masculinity. We decided we were both good enough AND smart enough, and we think that people like us.

Then it was basically taking turns releasing our trauma and making space for each other. We even all took turns going to the crying room that Farmers had installed. It was very affirming.

From there we did 3 very thoughtful and mindful rounds of 7s with our rucks on and with our sandbags.

It was a round of manmakers and squats, one of curls and bag ups, and one of merkins and flutters with a press.

Peta reached a whole new level and had a real breakthrough in accessing his inner child.

MARY: We decided it best to just have men present for this session.

ANNOUNCEMENTS: The newsletter contains the latest, please avail yourself of this wonderful resource.

COT: The 5th Core Principle

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To Nur or Not to Nur

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WARMUP:
In cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walkers
THE THANG:
Catch me if you can:
– one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch once they meet up. At the top switch to 5 squats on the way back down the hill, meet by the light pole for a card game.

Cards:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet Squats
Clubs – 2-hand upright rows
Diamonds – Overhead press
Spades – KB swings
 
A – 5 Man-Makers
K – 10 Lunge squats
Q – 15 Flutter w/press
J – 20 KB pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
MARY:
ANNOUNCEMENTS:
COT:

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Taking the Fishbowl Backwards

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WARMUP:
THE THANG:
Academy St. to Monroe White St. stop at the intersection and the man with the bag walked backwards up to the top of the big hill to the abandoned parking lot entrance, then back down forward and go up the other side of the fishbowl backwards up to Confederate St, back down to the starting intersection to hand off the bag for the other man to repeat, then we walked down Academy to Country Club Dr, Howington Cir, Banks St, Phifer St, Allison St, Banks, 160, back down Monroe White St, up to Watson and back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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#MABA

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WARMUP: Mosey to PI Parking Lot
THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10 Burpees, repeat until at least 100 Burpees
MARY: Peach Stand led last minute or two
ANNOUNCEMENTS: D2DB10K and Blood Drives
COT: 5th Core Principal, STK

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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Training Ground Carry

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WARMUP: Nope
THE THANG: 6 PAX shared (3) 60lb sand bags while the 7th man nursed an injury while wearing a weight vest, of course.
Make our way over to the WEP parking lot and down the trail weaving our way to the bottom of Harris Street. Here’s where we tried something new. Each PAX would have the “opportunity” to single-handed farmers carry the 60lb sand bag up to the top of the hill.
From there, make our way over to the bottom of Massey for…you guessed it, walking backward up Masses. Every PAX went 2x.
MARY: Not officially but tighten your core during the carries.
ANNOUNCEMENTS: Give blood.
COT: 5th Core Principle.

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Toss and Carry

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WARMUP: 10 merkins. Lap around the lot to go through the workout.
THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while the other ran to the next station and back until the bag being tossed made it to the next station.
Station one : 30 plyo pushups, back carry and regular toss
Station two: 30 cleans, over shoulder toss and single shoulder carry
Station three: 30 gas pumpers, side toss and farmer carry
Station four: 30 press, thruster throw and front rack carry
MARY: yes
ANNOUNCEMENTS: newsletter
COT: yes

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Moon walk up Harris Street

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11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights

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2024.51 The Hive

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Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises.
Sets with light, mid, heavy
Set 1: Shoulder ext x10ea, snatch x10, swings x20
Set 2: Shoulder press x10ea, manmakers x10, squats x20
Set3: Lawnmowers x10ea, thrusters x10, 1leg deadlift x10ea

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