Tag: Drop Thrill

Ding Dong Done

Leave a comment

WARMUP: usual stuff
THE THANG: 1-min on/30-sec rest… AMRAP
Set #1 and 2 had 100 swing buy-in.
We had to shorten times on set # 3

Set 1: 
Cleans R
Squats
LBC
Clean L
Step FORWARD alt. Lunge
Simba (BBSU w/ press)
Swings (alt. 1-arm)
MOSEY
Set 2
Snatch R
Bulgarians R
Bulgarians L
Metro Crunches L
Snatch L
Metro R
Swings- w/ Squat
MOSEY
Set 3
Devil’s Halo
American Hammers
Apollo-Ohnos
Curls / Triceps (alt. Every 5-10)
Step BACK alt. Lunge
Tonya Harding (combo of Apollo-Ohno & Devils-Halo)
Swing- 1-arm Gunslinger
MOSEY

MARY: built in
ANNOUNCEMENTS: 7/4 convergence, Bethel
Further out… Civitas (RH)
COT: held

TClap |
0

My AO (and region) VQ

Leave a comment

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.

Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.

Thang 3) same as thang 2 but with burpees and bear crawls.

Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!

TClap |
0

Shanaynay In The House! Step Off!

Leave a comment

Uno!

Called no one as none of us won a game of Uno, but we all won for posting.

Your Q went like this:

Blue – Curls
Green – LBC 
Yellow – Goblet Squats 
Red – Chest press 
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

For some reason red was hiding out.

Lots of LBCs and squats this morning.

Thanks for coming out and for the Q @U087NCUTMPT !

TClap |
0

I am glad I had a lighter kettlebell

Leave a comment

WARMUP:

  • MC
  • windmill
  • side straddle hop
  • imperial walker
  • cherry picker

THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
 
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Tic Tac cone and Agility ladder

Leave a comment

Warmup:  MUSICAL

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: SSH
  3. Solos: FRUIT PICKERS
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

Thang:
1-Tic-Tac-Cone
Prelude, take a lap and have guys stand in order of how fast they finished… Every other guy on one team, the rest on the other.

  • Pax in 2 teams for relay race. Tic-tac-toe grid (chalk) set up across the lot.
  • Each team gets a stack of (2 types) of cones
  • Ready/set/GO → 1 pax sprints to grid, lays cone down
  • As soon as cone is down, next pax can start
  • 1st pax moseys back to join the line
  • Winning team does Windmills or Imp-Walkers, while losing team does X#-burpees
  • If tied…. Both do x# Lt. Dan’s

2.-Agility Ladders:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
… Only did two of these each side
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
MARY
Proud Mary (3:07) CCR.  
CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps….Rolling….Flutter Kicks…REPEAT til song ends or 0600

ANNOUNCEMENTS: trash pick up, Dad and kids event on 6/20

COT: prayers lifted for marriages, and loved ones who are ill or recently passed.

TClap |
0

Some of you need a Draw Four!

Leave a comment

It’s time for a round of Uno!

Play your cards and do the exercises as follows:

Blue – Merkins
Green – LBC 
Yellow – Squats 
Red – lunges  
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

We didn’t have any go out but we were all winners for posting!

Have a great weekend.

TClap |
0

No Uno For You!

Leave a comment

This morning at the Pit we played a little Uno. Here are the rules.

Blue – Curls
Green – LBC 
Yellow – Goblet Squats 
Red – Chest press 
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

Some pax tried to cheat.
Some forgot the rules.

Either way it was a good way to start the day.

Friday I’m on Q at Slow Burn. Come on out! 🔥

TClap |
0

Dora Plays Games

Leave a comment

WARMUP: SSH, IW, HW, CP, Merkins
THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS!

Part II: Dora: 200 Squats, 200 LBCs, 200 Casbah #2s, 300 flutters.
MARY: We took turns. Lemme rephrase, we each chose an exercise.
ANNOUNCEMENTS: Bethel Men’s Thursday 6/4 – meatloaf , July 7 Dads and 2.0 at WEP which will end in a water balloon fight (heck yeah!)👍
COT: With Jesus.

TClap |
0