WARMUP: standard stuff really
THE THANG: kettle bell sets sorted by full body , legs, arms, and core. Mixing in some new exercises and flows.
MARY: last 5 minutes
ANNOUNCEMENTS:
COT:
WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)
THE THANG:
perform 20 reps of exercise then run 100yds before performing next set
5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls
MARY:
Death by Kettlebell
set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires
Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps
chest press: 15, 20, 25, 30, max
ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter
COT: gotta be there
It was a beautiful morning in The Fort for 9 HIM to get decked by the cards of pain!
Quick warmup and off to the cards. The weinke was as follows:
A = Run a lap
K = Murder Bunny with Bell
Q = Bear Crawl with Bell
J = 10 Man Makers
♦️ = Curls
❤️ = V-Ups
♠️ = Snatch
♣️ = Squats
We got through 75% of the deck, but there was 100% of pain.
– JWow
WARMUP: A bunch of the basics followed by a series of dynamic moves with low reps to warm up the machine
THE THANG: groupings of exercises starting with total body then legs upper body and core. in each functional area 3 exercises or “flows” were performed followed by a DORA where one partner ran while the other lifted both bells.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Tabatas
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: A bit of light stretching
THE THANG: the pax moseyed over to the board of discomfort and proceeded to execute 1/2 of the board. After every two exercises the pax ran down the hill to the weird blue hut behind the school OR walked around the parking lot with 20 SSH before returning to the board
MARY: two rounds of GAS PUMPERS
The Q talked about forgiveness and doing the harder thing
ANNOUNCEMENTS: many
COT: We prayed for all prayer requests and all though TAPS unmentioned
WARMUP: Moseyed a lap around the scratchy lot, theSSH, Windmills, Cherry Pickers
THE THANG: to the bottom of the hill. 3 rounds up with exercises at the top and upon return. To the COG big lot (no chalk was used) for a starfish select a card 2.5 rounds.
MARY: having so much fun lost track of time so we didn’t see Mary.
ANNOUNCEMENTS: Yep. Cool Shirts and stuff
COT: patients and patience, family illnesses, celebrate the JOYs that are in your life every day.
It was a steamy morning in The Fort so the warmup was light and sweating was not optional.
– 15 Side Straddle Hops
– 10 Windmills
– 10 Cherry Pickers
– 10 Merkins
– Down Dog/Honeymooner followed by a stretch
The Thang:
There was conveniently a deck of cards and the exercises were as follows…
Aces = Murder Bunnies
King = Bear Crawl
Queen = Bunny Hop with Bell
Jack = Run a Lap
Diamond 💎 = Snatch
Heart ❤️ = Big Boy Situp with a Thrust
Club ♣️ = Curl
Spade ♠️ = Squat
Although the deck was non-face card heavy, we did do our fair share of murder bunnies 🐰 (always a crowd pleaser).
Back to COT for prayers and praises.
– JWow
If you saw the video, Bowzer is your guy if you need a face/voice for video intro.
After committing to a pre-run, I was then a fill in Q, my tail was dragging.
Dynamic warm up, back and forth across the lot, a couple exercises, the a motion across, couple more, motion across, you get it.
Finish with the bear crawl challenge. Often times when working out with PAX at my old and broken fitness level, a bear crawl means you take a half dozen “strides” and stand up, grunting and groaning and swinging your arms around like you are loosening up. Over the last couple Q’s I called this out and gave the PAX a distance to make. If you call it out, they (I) will do it.
over to the light poles for one round of suicides
back to the school wall where we did wall sits and tons of BURPEES
on our way to the hill in front of the school we weaved in and out of the perma-cones
At the hill we did some exercises at the top and some at the bottom, super high counts, 5-10-15, than 10-20-30 at the bottom
then over to the bench, where we did the typical dips and incline merkins
Wrapping the morning up, all PAX crushed a 10 count of BALLS TO THE WALLS (my ode to Accept)
Exercises throughout were typical old guy stuff, windmills, BURPEES, shoulder taps, BURPEES, mountain climbers, monkey humpers, squat jumps, BURPEES, multiple rounds of Makhtar N’Diayes, BURPEES, stuff like that
Looks like we made it,
Barry Manilow
WARMUP:
Mozy round the lot. Old man windmills. Mountain Climbers. Merkins. Diamond Merkins. Wide arm merkins. Low slow Squats.
THE THANG:
Split up into pairs. One pair of PAX serves as the timer for a set of exercises. One PAX hops on and steers an ATV in neutral gear with no power while the other PAX pushes it down the parking lot for about 80 yards. At the turn around point, they switch places and race back to the starting line. Targeted average time is about 80 seconds. While the timers are doing their thang, remaining PAX are working a list of exercises:
KB Swings
KB Squats
Chest Press
Man makers
Thrusters
Triceps extension
Upright Row
Once all 4 pairs of PAX complete their turn as the timer, the PAX with the winning time planks while everyone else pays a 15 burpee penalty.
MARY: Dead bug, heel taps, LBC, box cutters, big boy sit ups and the finisher: Airborne’s hip exercises.
ANNOUNCEMENTS: 2 CSAUPs coming in Sep and Oct.
COT: