3 rounds of 3 exercises…
Lung-walk holds with sprinting…
3 rounds of 3 exercises…
Mary
WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left
We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT
MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held
WARMUP: SSH, LSS, IW, Overhead Claps
THE THANG:
10 hang cleans, 10 shoulder press, 10 squats, 1 lap.
x6
100 KB swings
150 Renegade rows (75 each arm)
200 LBCs
Run a lap after completing each workout
Finished up with an arm burner
10 curls and 10 skull crushers on repeat till 600
MARY: Had a little lamb whose fleece was white as snow.
ANNOUNCEMENTS: newsletter
COT:
WARMUP: SSH, Windmills, Willie Mays Hays, Cherry Pickers, Imperial Walkers
THE THANG: Each PAX was given 2 resistance bands. We then made our way around the AO stopping 8 times to do 5 band exercises in reps of 13 – overhead press, curls, upright rows, bent over rows, squats. We then stopped at the playground and did partner assisted merkins, tricep extension, and rotational pulls.
MARY: banded American Hammers
ANNOUNCEMENTS:
COT:
WARMUP: The usual warmups with some clapping
THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely.
MARY: There was Mary but I had to run to my car to get my phone.
ANNOUNCEMENTS: Yes
COT: Yea. Adult kids making decisions.
Thx Old Bay
WARMUP:
Warmup
Dynamic Prep:
Kettlebell Activation:
THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:
Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:
Block 3: “Anchor Leg”
Descending Ladder (10 → 1):
After EACH round:
→ 50-yard Sprint
MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk
COT: healing, Mental Health, Knowledge & Wisdom
WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls
5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters
Repeat 15’s
Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)
1 pax bag toss / 1 pax flutters with press (1 round)
1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)
1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round
Repeat 15’s
MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.
1. Truth is necessary for good leadership.
2. Candor requires courage.
3. Candor must be two-way.
4. Candor builds trust.
5. Candor is different from criticism.
WARMUP: windmill, imperials, short mosey, toy soldiers, lunges
THE THANG:
Station 1 – crosswalk – bombjacks
Station 2 – entrance – burpees
Station 3 – amphitheater – core – PAX choice – cadence
Station 4 – grass hill – PAX choice – reps at bottom and top
This interface is limited in formatting so I can't post my nice chart detailing the exercises. We basically moseyed to each station and did a prime number of reps (1, 2, 3, 5, 7, 11, 13), with the last station being double.
MARY: Station 3
ANNOUNCEMENTS: Bethel, CSAUPs (and their impact)
COT: families, social harmony
WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb
While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees
With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.
MARY: a bit
ANNOUNCEMENTS:
COT: