Tag: Float Bridge

Kettlebell Cindy

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

Farmer’s carry to Cindy Storage

AMRAP (as many rounds as possible)

40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.

List of Exercises:

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

The remaining rounds: we ran out of time.

  1. KB Skull Crushers (laying on back)
  2. Cindy Curls
  3. KB Swings
  4. Cindy Bench Press
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Saturday at the yard

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WARMUP:

  • Moroccan Nightclub
  • Imperial Walker
  • Cherry pickers

THE THANG:
4 Stations

  • Station 1 – Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk
  • Station 2 – Side Staddle Hop, Mountain Climbers, Seal JAck, Diamond Merkins
  • Station 3- Low Country Crab, Shoulder taps Penguins, Flutter Kicks
  • Station 4- Dips, Incline Merkins, Step Ups, Calf Raises
  • Reps 5-10-15-10-5
  • Bucket of fun – Mountain Climbers, Imperial Squat Walker, Low Country Crab, Makhtar N'Diayes, You Pick, Plank Jacks, Mike Tyson, American Hammer, Peter Parker

MARY:
ANNOUNCEMENTS:
COT:

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What Rain!!

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WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps
THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10 squats, 10 BBS, 4th corner 10 Merks, 10 Squats, 10 BBS, 20 OH Claps. Next up – 7s using Hill near BP 2 exercises at top and bottom. (bottom: Squats / Merk Top: BBs/SealJax) Finished up w another accumulator: using 3 stops : start w 5 reps at each stop then 10 reps then 15 reps and back down to 5 reps to close out.
MARY: 4 mins of Mary with Superman being the mumblechatter favorite due to puddles and rain.
ANNOUNCEMENTS: MURPH, Trash pick up, Bethel
COT: Prayers for pax health, marriages, Brotherhood, and Catfish friends daughter who had unexpected hospitalization at age 7

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Shout out to your mom

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Playlist: Amazon Playlist, “F3 30/30 Tribute to Mothers”

Warmup:

Imperial Walkers
Windmills
Merkins
Big Boy Situps
Low Slow Squat
Plank
Go get cindies.

DORA:
60 Merkins
120 Squats
180 LBC
Partner farmer carries a cinder block.

Cindy Exercise. 10 pace bear crawl. Mosey. Merkins. Mosey back.
Complete one cindy exercise. Transit and return.

  • 20 Overhead Press
  • 20 Swings
  • 20 Chest Press from laying on back
  • 20 Squats
  • 20 Curls
  • 20 American Hammers
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2nd time around……

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WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks
THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a lap.
Finished with some 🏀 skills – free throws with reward for make/miss – we all did Merks due to many misses.
MARY: 4 mins of Mary with 2 mins of Drop Thrill stretching mixed in…
ANNOUNCEMENTS: CSAUP, Cannoli run, MURPH, Trash pick up.
COT: Prayers for healing, marriages, Pax of the Fort and patience.

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Smokin Kettlebell Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

Announcements: Read your newsletter
COT: Prayers and Praises

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Single/double Bell pyramids

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WARMUP: SSH, WM, IW, Merkins all IC
THE THANG:

Buy-in/Cash-out = 20 Swings
Pyramid #1 (1-2-3-4-5-4-3-2-1)
DOUBLE BELLS

  • Clean
  • Press
  • Squat
  • Renegade Rows

Finish your pyramid & join partner until all partners are done
Partner Pax: Switch exercises at the Tone (minute-alarm)

  • 1. Mosey
  • 2. LBC
  • 3. Imperial Walker
  • 4. Mosey
  • 5. Merkin
  • 6. Windmill
  • 7. Mosey
  • 8. Hello Wheezy
  • 9. SSH
  • 10. Mosey

Buy-in/Cash-out = 20 Swings
Pyramid #2 (1-2-3-4-5-4-3-2-1)
1-Bell
Russian Swing
American Swing
Goblet-Squat
Squat-Thrust
Deadlift

MARY: AB lab by PAX
ANNOUNCEMENTS: H&C in Rock
Same day… Dads/2.0’s @WEP

COT: several PAX carrying various burdens lifted in prayer.

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Cinder blocks of fun

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WARMUP:

  • Moroccan nightclub
  • Imperial walker
  • Hillbilly walker
  • Windmill

THE THANG:

  • 15 overhead press, bear crawls, 15 merkins, bear crawl, 15 merkins
  • 15 curls, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
  • 15 goblet squats, bear crawl, 15 leg raises, bear crawl, 15 leg raises
  • 15 bent over rows each side, lunge walk,15 sit-ups, lunge walk, 15 sit-ups
  • 15 flutter kicks with cinder block, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups
  • 15 sit-up press, bear crawl, 15 merkins, bear crawl, 15 merkins

MARY:
ANNOUNCEMENTS:
COT:

Cinder blocks of fun

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Quarter shuffle

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WARMUP: one guy got in trouble for trying that at this AO one time
THE THANG: double Kingsley, try to push the last 1/4 of each mile
MARY: again, there was an issue one time
ANNOUNCEMENTS: newsletter
COT: youth sports….why can’t all the kids just try hard? Flux

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Fun with Kettlebells

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WARMUP:

  • Side straddle hop
  • Moroccan Night Club
  • Imperial Walker
  • Hillbilly walker

THE THANG:

  • Four Rounds with three exercises each at three stations Reps 5, 10 and 15
  • Station #1 – Halo, Overhead Press, Squats
  • Station #2 – Swings, Clean & Press, Thrusters
  • Station #3 – Round the world, Lunges, American Hammers
  • Station #4 – Tricept extensions, Goblet March, Bent over rows
  • Dora
  • 100 American Hammers
  • 200 Flutter kicks – count one leg
  • 300 Situp Press

MARY:
ANNOUNCEMENTS:

  • Greater than event
  • Cannoli Run

COT:

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