WARMUP: SSH, Merkins, Squats, Cherry Pickers, & Broga Session
THE THANG: The Manion Wod + 1-mi Speed Ruck and Flutters w/Ruck
WARMUP:
Windmills
Merkins
SSHs
Moroccan night clubs
Cherry pickers
Core (holding kettlebell up)
Flutters 20 count IC
American Hammers 20 count IC
Leg lifts 20 up counts
Turkish get ups 10 each side
Kettlebell sit and press 20 count IC
Kettlebell swing 10 IC
Rows
Bent over row 20 IC
Plank row 20 IC
Kettlebell swing 10 IC
Kettle bell high pulls 10 IC
Arms
Bicep curls 20 reps IC
Triceps 10 reps IC
Overhead press 10 IC per arm
Goblet squats 10 IC
Man Makers 20 reps
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Uber fast windmills, SSHs, ground work
THE THANG: waiter carries, burpee chase, a lot of wall work, an accumulator was started.
MARY:
ANNOUNCEMENTS: read your news letter
COT:
How y’all doin. Forgot to do a blast from last week. Thanks for not reading.
WARMUP: YHC came in hot so disclaimer was on the fly. All veterans in attendance so all knew the deal. Quick mosey around parking lot to warm up. Circled up: Windmills, Slow Low Squats, Moroccan Night Clubs, Downward/Upward Dog, Mountain climbers, Merkins.
THE THANG: JackWeb(ish): 1 Squat Thrust, 4 Kettlebell swings, 2/8, 3/12, 4/16, 5/20. (10 Flutters) 1 Upright Row, 4 Bicep curls, 2/8, 3/12, 4/16, 5/20. (15 LBC’s) Grab Kettle bell and walk to line. 5 rounds. 10 shoulder press, Lunge walk across parking lot. 10 Bent over rows (each arm), Riffle carry bell back. (20 Freddy Mercury’s). 11’s (Manmakers & Seal Jacks). Calf Raises (20).
MARY: Flutter with a Press. Windmill. Produce Picker
ANNOUNCEMENTS: Bethel Men’s, Ass Kicking April
COT: Prayer for safe travels.
11 runners and 3 ruckers on display at Flight Plan. A few went to the hills of Braden.
Looking forward to trash pickup this Saturday at 0745 at Harris St Park.
Prayers for CrabCakes friend Ashley. Bass-O has a knee Dr appt soon. Def need to get that fixed.
Nice morning at The Armory.
Ran the bells across the lot. dropped and circled for a warm-up.
walkers (Imperial/Hillbilly), merkins, squats, LBC, Rinse & R.
7 boards set out. Rotate from one board to the next with a short run in between. Boards had bell exercise 15 count, both sides (L & R), non-bell exercise, finished by a 10 count bell exercise, both sides.
Returned across the lot with the boards and flipped the one at a time until time ran out.
Lots of lifting.
Thanks for the opportunity, first bell Q in many, many years.
Looks like we made it,
Barry Manilow
WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:
Posting this late so all get credit. Aye.
WARMUP: Standing around talking. Very little stretching.
THE THANG: Brayden Hills
MARY: Last site Q morning for Boehiem. After 6ish years, he handed the shovel to Assassin. Thanks for your steadfast leadership Boehiem!!
ANNOUNCEMENTS: Newsletter
COT: Prayers for healing for health and addictions.