WARMUP: mumblechatter
THE THANG: miles and smiles
MARY:
ANNOUNCEMENTS: HAPPY BDAY @U02679GQ1AT
COT:
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
WARMUP: Arm Circles
THE THANG: 3.3 mile loops Kingsley
MARY: Nope
ANNOUNCEMENTS:
COT:
WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too.
THE THANG: 3 C’s of q school – corners, chalk and cardboard.
4 corners – 5-10-15
Manmakers
Goblet squats
Tricep extensions
4 corners – 10-15-20
Goblet squats
Tricep extensions
Flutters with bell held high
4 corners – 15-20-25
Tricep extensions
Flutters with bell high
Kettle bell swings
4 corners – 10-15-20
Goblet squats
Hammer curls
Flutters with bell high
4 corners – 5-10-15
Manmakers
Kettle bell swings
Hammer curls
Headed to cot after 3 of the 4 corners completed on the last set
MARY: nope – open to all men
ANNOUNCEMENTS: in the newsletter – read it
COT: 5th core principle
Q-school lessons shared from 3 C’s and four corners. Reminders that simple can be effective. In keeping the group together, four corners and self-explanatory exercises are helpful to keeping pax connected and together during a workout – all while embodying the credo of leaving no man behind but not leaving him where you found him.
Thanks for the call Deep Dish.
WARMUP:
1 lap around the field block carry:
THE THANG:
5 stations: Timer – shoulder carry sandbag length of field and back
MARY:
ANNOUNCEMENTS: Your Motivation needs to go beyond yourself.
WARMUP:
SSH
Arm circles
Michael Phelps
Low slow squats
Catchers
Broga
THE THANG:
Farmer carry to parking lot
Planks with sandbag drag 2x
Stations and Exercises (Baseball-Themed):
• Home Plate – “Batter Up Swings”: Single-arm kettlebell swings – 12 reps per arm (alternate arms each inning). Focus on explosive hip drive, as if powering a base hit.
MOT farmer carry
• 1st Base – “Steal the Base Lunges”: Kettlebell reverse lunges – 10 reps per leg (hold kettlebell goblet-style at chest). Step back into lunge, drive forward—mimicking aggressive base advancement.
MOT duck walk
• 2nd Base – “Double-Play Thrusters”: Kettlebell goblet squat to overhead press – 12 reps. Squat deeply, then explode upward while pressing the kettlebell overhead (like turning a double play).
MOT bear crawl with bell toss
• 3rd Base – “Tag-Out Rows”: Single-arm kettlebell bent-over rows – 12 reps per arm. Hinge at hips, row the kettlebell to your side (as if fielding and throwing out a runner).
MOT Lunge walk
In between each rounding of the bases we did a mosey, flutters and other exercises to pause
Took 4 trips around the bases with the final straight farmer carry
MARY:
Was done
ANNOUNCEMENTS:
Bethel
CSAUP
ruck
Tortoise and hare
COT:
Health
Travel
Family
WARMUP:
Cherry pickers, wind mill, side stradel hope, mozy
THE THANG:
AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd
MARY: mix of core exercises
ANNOUNCEMENTS: read newsletter
COT:
WARMUP: mosey to high school faculty lot and do the following exercises I/C
Windmills
Cherry pickers
Imperial walkers
Seal jacks
THE THANG: Dora on the hill
Mosey to the top of the hill of 21
100 Burpees – switched to merkins at 50ish for time
200 squats
300 flutters
MARY: no time – she wasn’t there anyway (open to all men)
ANNOUNCEMENTS: always – read your newsletter too.
COT: 5th core principle
The 3 lessons of leadership were shared at the end as a segue to the 2nd/3rd f discussion and how we navigate this in our lives.
1) YOU WILL HAVE TO MAKE HARD DECISIONS THAT NEGATIVELY IMPACT
PEOPLE YOU CARE ABOUT.
2) YOU WILL BE DISLIKED DESPITE YOUR BEST ATTEMPTS TO DO THE BEST FOR THE MOST.
3) YOU WILL BE MISUNDERSTOOD, AND YOU WON'T ALWAYS HAVE THE CHANCE TO DEFEND YOURSELF.
UGA HEAD COACH KIRBY SMART
WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered
The Longest Ladder
5 burpees or 2 55# manmakers at the baseline.
Snatch squat at each rung on 1st ladder
Two high pulls on the 2nd