We warmed up then headed to new territory across from Redstone.
Announcements we made and we ended with COT.
WARMUP:
THE THANG: got 4 miles in. Last mile was “anything but straps” – carry ruck any way you want except on your back.
MARY:
ANNOUNCEMENTS:
COT:
The Longest Ladder
5 burpees or 2 55# manmakers at the baseline.
Snatch squat at each rung on 1st ladder
Two high pulls on the 2nd
WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved
WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes
WARMUP: Yes – Windmills, squats, Imperial & Hillbilly Walkers
THE THANG: Dora with a partner – forwards and backwards
50 – goblet squats
100 – curls
150 – swings
150 – swings
100 – curls
50 – squats
4 corners –
5-10-15 at each corner
MOT – lunge walk or bear crawl
5 manmakers
10 squats
15 tricep extensions
MARY: just enough time for a few exercises – rosalitas and hello dollys with bell, flutter with the press and American hammers with bell
ANNOUNCEMENTS: Yes
COT: 5th core principle
Thanks for the call, Deep Dish :eye:
WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax – both do 5 burpees. First done gets spot in circle.
THE THANG:
10 bomb jacks
10 merkins
10 burpees
Run around circle
10 BJs
10 merkins
9 burpees
Run
Repeat until 1 burpee
Partner up.
P1 runs around the “horseshoe”. P2 lunge walks after him. Partners switch when p1 gets back to p2. Finish when lunger reaches end of circle.
2nd round: Nur and reverse lunge
3rd round: bear crawl and run
20min EMOM consisting of merkins, burpees, jump squats and a whole lot more.
PAX left soaked and tired. Successs
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: brief
THE THANG:
Partner up
Start on one side of parking lot and advance to other side.
Partner A uses double KB, partner B uses sandbag. Switch gear at each planter.
5 clean
5 press
5 thruster.
At halfway point, switch to:
Partner A runs to end of parking lot. Partner B does lunges with KBs. When partner A returns to partner B, switch roles until getting to the end. Switch directions.
At middle of parking lot, repeat the first section back to the starting point.
Then:
Partners complete:
100 bag thrusters
200 double KB swings
50 burpees jump over bag
MARY:
ANNOUNCEMENTS: read newsletter
COT: yes
WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank
THE THANG:
5 sets of the circuit
Kb pull through x20
Kb pullovers x20
Plank pull through x20
Devil halos x10
Curls x10
Goblet squats x20
Alternate single rows x10 each
Farmers carry around the lot and back.
MARY: leg lowers with overhead kb hold
ANNOUNCEMENTS: CSAUP mania
COT: