Tag: Hominy

Kettlebell AMRAP

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Playlist: Amazon Music Playlist: “Heading to the Lake”

WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Curls
Round 6 – KB Hip Halo (curl with both arms simultaneously)

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Barrel of tities, came out sucking my thumb

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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:

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Giant Dice

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WARMUP:

  • Moroccan Night Club
  • Windmill
  • Cherry pickers
  • Imperial Walker

THE THANG:

  1. 2 rounds with the giant dice and bucket of fun.
  1. Roll the dice and pick an exercise card.
  2. Roll doubles and you pick the exercise.
  3. Roll Snakes Eyes and it is Burpees
  1. Partner exercise
  1. 40 CDDs
  2. 60 Merkins
  3. 80 Squats
  4. 100 LBCs
  5. 120 Side Straddle Hop

MARY:
ANNOUNCEMENTS:

  • Tortoise and the Hare
  • Cannoli Run
  • Overnight Ruck

COT:

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Three lessons for leadership

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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

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The Smokin Ladder Workout

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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 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

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
Round 2 MOT: Lunges
Round 3 MOT: Crab Walk

MARY: Not present today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Cindie circuit snakey pit

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Warmup: usual… Carry bells down the hill
Thang: 
2 stations & ‘base’
Base is Garage by Cindie-storage. Bell-station (1)  is by bus drop, Body-exercise up the hill a bit
Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR, otherwise mosey.
Plank or Al-Gore till 6 is up between rounds
Round. Station-1 / Base # reps / Station-2:

  1. 15 Cleans each side / 1 / 15 Flutters (4-ct.)
  2. 20 Bell swings / 2 / 20 Merkins
  3. 15 snatches each side / 3 / 15 Big boys
  4. 25 Curls (1 ct.) / 4 / 25 Jump Squats
  5. 15 Gunslingers each side / 5 / 40 LBCs
  6. 10 RDL’s each side / 4 / 20 Wide Merkins
  7. 10 Clean & Press each side / 3 / 30 Monkey Humpers
  8. 15 Deadman-to-Barbarian / 2 / 40 Penguins (heel tap / 2 ct.)
  9. 25 Swings / 1 / 25 Gas Pumpers

: we only got through 5 rounds
MARY: along for the Thang
ANNOUNCEMENTS: bethel, RYN (read your Newsletter)
COT: held… Burdens shared, prayers offered.

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And the cock crowed..

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WARMUP: SSH, Imperials, Hillbillies, short mosey
THE THANG:
4 corners of chestish 25 reps each. 2nd round of abs.

Railroad track run one way and then back.

11 of buckets of surprise.

Partner wall sit/bear crawl to close it out.
MARY: No time for her today.
ANNOUNCEMENTS: Flounder’s 80th, Masters lunch, Cannoli Fun, er Run.
COT: Always

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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