WARMUP: Murph…for those willing
THE THANG: We ran there and back (STK)
MARY: MIA
ANNOUNCEMENTS: Weasel Shaker misses our backblasts
COT:
WARMUP: Mosey to the 50yd line, arm circles, MNC, downward dog, honeymooners.
THE THANG: Partner Up at 50yd line. Run to the end zone while partner pushes them out:
100 Kettlebell Merkins
RUN
200 American Hammers
RUN
300 Kettlebell Lunges
RUN
RINSE N REPEAT
100/200 Lat Rows / Tricep Extension
RUN
300 Kettlebell LBCs
RUN
400 Goblet Squats
RUN
Last set was reduced for sake of time although all Pax were hitting hard!
MARY:
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for sick family members, students.
Ran from COT to the corner of Dudley and Neillie’s Way. Did the Nellie’s Way hill run around the Dobbys Bridge school parking lot and back 4 times
COT
Prayers for kids
Prayed for jobs
*WARMUP:* side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one
*WARMUP:* side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one
WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT:
YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.
WARM UP:
We started off with
15 – imperial walkers
15 – wind mills
Slowlesy to the larger parking lot where the board was set up along with some music
Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.
THE THANG:
Also on every minute on the minute 3 KB man makers.
After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.
50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats
Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.
There was a lot more intended but due to the stupid time constraints we only made it this far.
Planked it up for the 6.
Hope I lived up to the Hives expectations and my KB reputation.
Announcements:
Dam to Damn Bar 10k, Christmas party
Prayers:
Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness
rolling around. 🙏
Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.
Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.