Tag: Farmers Only

Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Miss Deborah’s Wetness

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WARMUP: MNC, SSH, Imp. Squat Walkers, mosey to Gym entrance
THE THANG: deck O’Cards. A-10 (OYO):
Hearts= LBC
Diamonds= air Squats
Spades= Box Cutters
Clubs= CDD

Face Cards (IC)
Jacks= Mike Tyson x 10
Queens= Lt. Dan x 5
Kings= Merkin-jacks x 15
Joker= 5x Kraken Burpees

every 10 cards, mosey to Light end of parking lot & back
@ 0550, Alternating 10 toy soldier, 10 high knee, 10 butt kicker to get back to COT
MARY: Headspins (High sit-outs w/ 2 sec. Pause)
ANNOUNCEMENTS: T & H, Road Cleanup
COT: Back to school, supporting our M’s, others as well

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Awkward Weight At The SInk

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WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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Curtsey lunge buffet

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Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.

Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy

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Kitchen Sink Beatdown-last week

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WARMUP: Stretching and slow warmup
THE THANG: It was a simple Dora venue with 1 pax running the loop with sandbag while your partner did the exercise. , , , , , and started with some stretching and warm up followed by far too many merkins, bbs, curls, flutter press, overhead press, squats and LBCs. Didn’t know we could count so high.
MARY: Cool down was LBCs, Freddy Mercury’s and some pax led Mary’s. Thank you to all the guys who showed up and encouraged me.
ANNOUNCEMENTS: Read your newsletter
COT: Pray for families and marriages.

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Taking our Lumps

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We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did:

– Standing stretches (left, right, center)
– 10 Windmills (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
Mosey to front of school

– 10 Bent Over Rows (IC)
– 10 Overhead Press (IC)
– 10 American Hammers (IC)
– 10 Squats (IC)
– 10 Thrusters (IC)
Mosey the short loop

– 10 Lunges (each leg)
– 10 Upright Row
– 10 Manmakers
– 10 Plank Pulls (each side)
– 10 Sit-ups
Mosey the long loop

– 10 Curls
– 10 Ranger Merkins (bag on back)
– 10 Alternating Shoulder Taps (bag on back)
– 10 Press Ups
Long Mosey to COT

– Sitting stretches (left out, right out, butterfly)
– 10 Ab Mat Sit-ups

NMM
As men, we take our LUMPS. Work piles up. The honey-do list grows. Sometimes it can be daunting. But, we train for this. We don’t BOAST about how we’re handling the CRAP life throws at us. Instead, we face the challenges head-on with our heads high. We keep going, showing resilience and grit, even when things aren’t going our way. You may not think people notice what you do, but we do. We see the work you are doing to get better and your effort will make you stronger – ready for the next thing life hurls at you. Keep going, brother. You’re built for this.
Aye!
-IJ

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Simple but effective

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WARMUP: Mosey a lap around band practice lot. Inch worm with merkin one side. Mosey one side. Lunge one side. Ten merkins in cadence.
THE THANG: mosey to hill by the football stadium. Ten merkins. 7s up the hill to maintenance drive with diamond merkins and jump squats right into 7s on the maintenance drive with burpees and gas pumpers.
Mosey to hill at us 21 entrance. Dora crawl bear/bear crawl both partners working and swapping as needed up the hill.
MARY: merkins in slow down cadence.
ANNOUNCEMENTS: yes
COT: yes

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No Shower Curtain, No Problem

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WARMUP:

SSH x 25

THE THANG:

Mosey around lot mixing in Low Slow Squat, Merkin and Flutter

Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins.

Grab a coupon from nearby rock storage facility.
Move towards hill.

10 curls at top, shuffle to bottom, 10 burpees at bottom, shuffle to top, 10 OH Press at top. Shuffle back to bottom, Lunge Indian Walk back up the hill.

Carry coupons back to storage.

Wall Squat count to 10 waterfall
Balls to wall count to 10 waterfall
Mosey to Pullup Bars

Farmers Only lead
2 rounds of:

Max pull ups
Duck walk to corner 1 – Diamond Merkins
Lunge Walk to corner 2 – Big Boy Situps

Mosey back to hill. Run down and Cubbie led exercise at bottom. Run to top and Escargot led exercise at top.

Mosey back to COT

ANNOUNCEMENTS: Jaeger 7/27, Stuff the Bus
COT: Went around and shared Prayers/Praises

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Catch Me If You Can plus some

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WARMUP:
SSH, Imperial Walkers, Cherry Pickers, Merkins, Hillbilly Walkers
All in cadence for a 10 count

THE THANG:
Part 1
Revamped Catch Me If You Can

Partner up, one person walks with sandbag, the other runs ahead around the loop and catch back up to partner.
Both do 5 squats with the person carrying the sandbag still holding the sandbag.
Swap positions and repeat until the sandbag has covered 3 laps.

Repeat with pushups as the exercise.

The loop was initially the larger parking lot loop, but modified to the smaller one.

Part 2
Still partnering up

50 over head pressed with the sandbag as a team.
One person presses while the other does 3 burpees, then swap until reps are done.

Repeat but changing exercise to squats, then rows still keeping burpees as the counter.

MARY: last 3 min

ANNOUNCEMENTS: Jaeger, Suplex is bringing Broga back but on Saturdays, Tortoise and Hare

COT:

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Bro Workout

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WARMUP: SSH, CP, MNC, IW, HW
THE THANG:
Wall Sit – the whole group wall sits, while two pax did a burpee and 5 merkins

Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor garden side) was merkins and the other side of the building (lumber side) was big boy sit-ups. The rep count increased by 5 for each lap and then decreased by 5 once 20 reps were achieved. 5-10-15-20-15-10-5
Pax mileage was between 2.75 and 3 miles.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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