Tag: Duck Hunt

Trip Down Hominy’s Memory Lane

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Hominy’s old classroom. Stop along the way and complete exercises from the list.

AMRAP (as many rounds as possible)

40 reps Exercise
30 reps LBC
20 reps Exercise
10 reps Merkins
Farmer’s Carry from end of the sidewalk to new gym

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. KB American Hammer
  3. KB Swings
  4. KB Overhead Press
  5. KB Goblet Squat
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Hot and humid

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WARMUP: Easy does it. Windmills. Didn’t do any SSH

THE REAL WARMUP:
-10min Armor Building Complex (EMOM) with a partner (double kb’s)

THE THANG:
Mosey to the top of the hill and back.
Circuit, 3x through. 8-10 reps each:
-Chest Press, single arm
-Bent over row
-Waiter’s Carry
-Bicep Curls
-KB jump squats
-20 Pogo Hops (no weight)
-Swings
MARY: Breifly
ANNOUNCEMENTS: Yes
COT: Yes. 9/11 Prayer.

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Kitchen Sink things

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WARMUP:

  • 10 Side Straddle Hops
  • 10 Grass-pickers (like cherry pickers with a clap behind the back)
  • Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

Load up with Rucksacks, Sandbags and Kettlebells and move to the front of the school

  • 20 Rucksack loaded split squats with sandbag press

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 Squats with rucksacks

Load up with rucksacks and sandbags and move around the big circle

  • 20 rucksack or sandbag merkins

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 over the shoulder sandbag tosses (10 each side L/R)

Load up with rucksacks and sandbags and move around the big circle

Head back to COT

MARY: N/A

ANNOUNCEMENTS: Read your newsletter!

COT: It is was it is… Prayers for healing and all of the spoken and unspoken prayers.

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35lb Moderate 24kg Hard

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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

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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