WARMUP:
Moroccan nightclubs, windmills, cherry pickers, imperial walkers
Mosey for some merkins and low slow squats
THE THANG:
Top Gun
Mjolnir
The Hodor
Dirty Man-Makers
MARY:
Man-makers for 30 seconds
ANNOUNCEMENTS:
COT:
WARMUP: usually stuff
THE THANG:
All 1 group:
ONE BELL
1-2-3-4-5-4-3-2-1
Swing
Am.Swing
Goblet squat
Thruster
Set/Deadlift
Deadlift to High Pull
Set for # breaths = # reps just finished
Take a lap… end by Tires. Split into 2 groups. 1 group on Tires (Monkey King), other group in the grass. Switch will happen when Tires group finishes
Monkey King – TIRES
Edge of Tire for higher ROM
1-2-3-4-5-4-3-2-1
Alt. Devil’s Halo
Deadman-to-Barbarian
Alternating one arm, clean
Alternating one arm snatch
Eye of Sauron (2-hand snatch)
Set for # breaths = # reps just finished
On the Grass:
Murder-Bunny Hump = MOT
Body Weight Exercise
KB Exercise
Switch Kicks
25 x each side
Wide-stance Swing-Chops
10 x each side
Plank to Hip Twist
25 x each side
Turkish Get-up
5x each side
Lunge to cross heel-tap
25 x each side
Underswitch to Crab-Press
5x each side
Rinse-Repeat until Tire group is finished
MARY: no time
ANNOUNCEMENTS: Cannoli Run, T&H-CSAUP, other newsletter stuff
COT: yup
WARMUP: dynamic and the regulars
THE THANG: movement throughout the AO that hit most body parts
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises all around but jobs, family, marriages were emphasized
WARMUP:
THE THANG:
Move with rucksacks and sandbags to the crosswalk by the baseball field. Traverse around the TCES campus and stop for the occasional beatdown per below.
Head to COT
MARY: N/A
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is… Prayers for travel, marriages and healing
Intro, Warning Label and Welcome Given
WARMUP: Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:
Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:
MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Strawberry Pickers- 10 IC
The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-25-20-15-10-5
2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer's Carry Above Head
(From light pole to light pole)
3. Finisher: Dora/ Partner Carry
Perform 25 total Burpees
Partner A: Farmers Carry with both KBs from light pole to light pole.
Partner B: Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises
THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl.
Repeated on hill and field.
Extra field work with sprints, burpees, merkins and partner merkins.
MARY:
ANNOUNCEMENTS:
COT: yep as always
A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA tournament concludes right into my favorite sporting event of the year, the Masters. With this in mind, I thought I would prepare a Weinke inspired by the tournament. I borrowed some of this from Warning Track and others via reviewing their backblasts.
Weather – chilly 39 degrees at launch
Disclaimer given during lots of mumblechatter
COP
SSH x 30 – this is the standard
IW x 10
Cherry Picker x 10
CDD x 10
Mtn climber x 10
Mosey to the “tee box”
In honor of the Masters, we played the front 9 holes revealing the name of each hole, the yardage and par. Pax chose the club necessary for the shots based on the following criteria:
When arriving on the green, Pax were given the following options:
#1 Tea Olive – 495 yards Par 4
#2 Pink Dogwood – 575 yards Par 5
#3 Flowering Peach – 350 yards Par 4
#4 Flowering Crab Apple – 240 yards Par 3
#5 Magnolia – 495 Yards Par 4
#6 Juniper – 180 Yards Par 3
#7 Pampas – 450 Yards Par 4
#8 Yellow Jasmine – 570 Yards Par 5
#9 Carolina Cherry – 460 Yards Par 4
Had to cut it short after 8 holes but the Pax were even par with 3 birdies, 3 bogeys and 3 pars.
WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area
10 dips
10 derkins
10 crazy leg twist
10 dips
10 derkins
10 Bulgarian split squats each leg
10 dips
10 derkins
10 squats
10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels
Repeat above again for 2 total rounds
Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms
Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:
Warm-Up:
SSH x 25
Imperial Walkers x 15 (IC)
Moroccan Night Clubs x 20 (IC)
Windmills x 10 (IC)
Strawberry Pickers x 10 (IC)
Cheese Shredder
Block 1: Load & Move:
AMRAP (5 minutes) x 2 Rounds:
Sandbag Clean to Shoulder x 10
Ruck/Weighted Vest Walking Lunges x 20 steps
Kettlebell Swings x 20
Bear Crawl (ruck on) – 25 yards
Block 2: Grinder Circuit:
3 Rounds:
Sandbag Squats x 20
Kettlebell Renegade Rows x 10 each arm
Ruck Push-Ups x 20
Kettlebell Curls x 20
Plank Jacks (ruck on) x 20
Rest: 60 seconds between rounds
Mary:
Flutter Kicks until time was up (IC)
Announcements: Read your newsletter
COT: Prayers and Praises