Tag: Half Shell

Tour de grounds

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WARMUP: mosey to Grace Presbyterian
Various exercises in cadence with burpees mixed in. Finished with 10 6-count burpees in cadence before moseying to behind red bowl

THE THANG:
7’s – Merkins and Sumo squats – building to parked semi and back.

Mosey to East facing wall off Harris teeter.
BTTW and wall sits – 2 rounds wall sits and Australian mountain climbers

Mosey to front lot of Harris teeter for 7’s with burpees and lunges.

Mosey to COT for 1 minute of geometry class and protractors.

MARY: See above and Nope – open to all men

ANNOUNCEMENTS: Took place

COT: 5th core principle

Thanks half shell for the call. :eye:

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Swinging Richards at the Hive

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WARMUP: It was cold so we started with a 5 minute mosey to warm up. Mixed in some high knees, butt kickers, and karaoke along the way.
Ended back up at COT. Running portion of the workout was completed. Needed to warm up our bells so we circled up and performed the following: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx12inCadence, Figure8sx12OYO, SSHx10inCadence, 10 KB Swings OYO, SSHx8inCadence, 8 KB Snatches, SSHx6inCadence, 6 DeadLifttoCurltoPress w/ KB.

Now we were ready to swing!

THE THANG: Stayed in the COT area for our first round with
RichardWebb – Exercise #1: 1-10 – DeadLifttoCurltoPress w/KB & Exercise #2: 4-40 – KB Swings

The PAX needed a break from all of the swinging, so we decided to meet up with Dora.

Single Dora #1 – Partner #1 Exercise: Side Lunges w/ KB – 100 reps, MOT for partner #2 = Murder Bunny out, Rifle Carry back from the posts at COT to the first pole down the sidewalk.

After our experience with Dora left us wanting more, we decided to pay Richard Webb another visit since he showed us a swinging good time at the beginning of the workout!

Richard Webb #2: Exercise #1: 1-10 – Alt KB Snatches ( count right hand only ) & Exercise #2: 4-40 – BentOverRows

We had to cut our 2nd experience with RW short ( managed to make it to reps 8 – 32 ).due to time. If we had more time we would have paid Dora another visit for the following:

Single Dora #2 – Partner #1 Exercise: Figure8s – 100 reps, Partner #2 MOT = Bear Crawl out, Crawl Bear back from the posts at COT to the first pole down the sidewalk.

Alas, we were done, arms were smoked, and legs were saved for D2DB10k tomorrow! Thanks to Richard Webb and Dora for showing us a swinging good time!

MARY: NO TIME

ANNOUNCEMENTS: D2D race, D2DB10k race, upcoming Bethel serve, Jaeger CSAUP, etc…

COT: STK

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Cold day at American Jackal

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WARMUP:
25 Side Straddle Hops
20 windmills

THE THANG:
8 exercise from the bucket + 50 lb sandbag carry x 2

40 Burpees
60 Merkins
80 squats
100 LBCs
120 Side Straddle Hop
MARY:

ANNOUNCEMENTS:
COT:

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DORAs at The Hive

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DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150

DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150

DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50

DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100

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Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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Daytona 500 with all the smells

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WARMUP:
SSH
Windmill
Butt kickers
High knees
Soccer hips
Broga

THE THANG:
Daytona 500
5 exercises 25 reps each for 4 laps
Merkins
Squats
SSH
Calf raises
LBCs

Total of 500 reps when completed and roughly one mile.

With some time to spare we bear crawled a little and crawl beared a little too.

At the end I was able to introduce Pirate to some new exercises such as Dirty Myrtles and Airborne hip exercises, fan favorite for sure!

Thankfully the bakery was in full working order and the dumpster smells were not. We worked hard enough for all Pax to have one doughnut.
MARY:
ANNOUNCEMENTS:
COT:

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Ring around the Rosie

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WARMUP: Broke the rules by adding a mosey to a kettlebell workout.
THE THANG: 7 minutes of 15 thrusters EMOM
2 Rounds of :
single leg Romanian Dead lifts
Flutters
Merkins
Curls for the girls
Lunges
Bent rows each arm | Option to just bend
swings
goblet squats
MARY:
ANNOUNCEMENTS: Dam to Damn Bar, Mint hill CSOP / Welcome Brawny
COT: Stay safe

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Tour De Buffet

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WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir

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Back in the Saddle

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Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.

Warmup was pretty basic

SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers

Mosey to the hills past the apt complex.

Pendulum routine.

One side of the hills start at 20 reps then decrease by 4 each lap thereafter.

Werkins
Lunges
Flutters
Plank jacks

Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.

Other side start at20 reps decrease by 4 each lap

Diamond merkins
Calf raises
BBS
Shoulder Taps

Everyone got through it all with just enough time to get back to COT.

Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.

See y’all out there!

:punch: :punch: :punch: :punch:

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