Tag: Kaiser

Smokin Frat Party

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: Ladder:
Round 1 – Burpees from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Bear Crawl.
Round 2 – Burpees + Merkins from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Lunges.
Round 3 – Burpees + Merkins + Bomb Jacks from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crab Walks.
Round 4 – Burpees + Merkins + Bomb Jacks + Peter Parkers from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crawl Bear.
Phase 3: Indian Run for 1/4 of a mile
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Dads & 2.0’s Cones & Dogsled Fun

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WARMUP: SSH, MNC, Windmills, LSSquats, Mosey around playground & back
THE THANG: (1) Sharks & Minnows [3 rounds]. Round 1 & 2, Dads are sharks [MOT = 1-legged or 2-legged hops]. Last minnow left picked exercise for group. Round-1 = Kraken Burpees (Dads x 10, 2.0’s x 5), Round 2 SSH ( 10/20), Round 3 Dads as Minnows
(2) Family Cone drill: Run as family to each Cone. Family does 1 Merkin & 1 Squat-Jump / member. 2nd cone x2, 3rd cone x3, last cone x4
(3) Ruck Cones: 3 Packs available (5lbs, 15 lbs, 30 lbs). Crab-Walk to Cone-1, Walking Lunges to cone-2, Bear-Crawl to Cone-3, Nur back to start
(4) Dogsled Rides: MOT for Puller varied from straight pull to Bear Crawl. 2.0’s as passengers
MARY: In lieu of Mary, we had Water Balloon fight
ANNOUNCEMENTS: Dads Camp (ThunderBird) in a few weeks.
COT: Praises for Kids answering the alarm & putting in work, Prayers for starting school year,
Ice Pops followed exit-prayer

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27th Badger of 2024

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16 at for the Clovis.

150 burpee pull-up
10 mile run
Partition as desired. We did 15 burpee-pull-ups and run 1 mile. Rinse and repeat

One of the simplest and hardest workouts. Nobody finished even half of it

– ’s shoulders have to bear the weight of his arms
– left early in protest
– wants to know if anyone’s finished that workout ever
– is crushing it. Keys to success: being a site Q
– we lost only to find him right at name-o-rama (introvert energy)
– didn’t ask if I wanted to carpool
– & batflipped to some Mary a tad early
– is ’s medical consult
– believes retribution will be had at his VQ on Friday
– took the over
– hardest working Gen Zer in the Fort?
– couldn’t be caught (by me at least) on the last mile

Listen, you could rub your overheating body against the ROTC building because the condensation on the outside wall is much cooler than the air temperature. But it still won’t make burpee pull-ups easy, nor will it verify this report better than , , or

But they’d have to check slack to make it happen….

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How much does a cinderblock (coupon) weigh?

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WARMUP: SSH, cherry pickers, Mozy
THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps.
100 Pull Overs
150 Dead Lift
200 Bench Press
150 Curls
100 Swings

Winners get to do 11’s Manmakers to OH press

MARY:
ANNOUNCEMENTS: csaups, convergence
COT: Prayers for the health of loved ones. Prayers for those who have lost loved ones.

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Kettlebell Chaos: Four Rounds of Fury with 20 Swingers

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Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer.
Warm up :
Cherry Pickers
Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center.
Overhead claps.

The Thang:
Round 1
45 Seconds of Kettle Bell Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Imperial Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Lower Leg Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Run a lap around the parkinglot

Round 2
45 Seconds of Right Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Wide Leg Kettlebell Deadlift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the Parking lot with the kettle bell hit the speed bump rifle carry, make it to the turn regular, hit the next speed bump riffle carry, get to the turn regular till you get back to the start.

Round 3
45 Seconds of Kettlebell Pass Under Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the parkinglot with the kettlebell make it around the bend and slowsy to the next bend then regular till we get back to the start.

Round 4
45 Seconds of Kettlebell Overhead Press
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Time is is up Recover.

Announcements, Prayers and Praises

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Winter Green Skoal and Cindy

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It was a balmy morning at The Ring, but the mumble chatter was fire. A little warmup and we were off to grab our old friend Mr. Cinder Block.

We celebrated the 80th anniversary of the day before D-Day.

Thang: 4 Corners of pain. Every lap move you cinderblock up one cone. The 4 Corners were:
– Bombjacks
– Dry Docs
– Flutters
– Merkins
Mode of transport was running.

Nice work by all!

– JWow

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Post Murph cool down

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Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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Ranch Relays

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Let’s try this again… slack doesn’t like my backblasts and the first one I wrote for this was may more epic-er
WARMUP: lap around CoT parking lot and circle up for stuff including SSH until first PAX quit – 51 to be exact

THE THANG:
Ranch Relay
Split into 2 teams to compete against each other in relay race where each team member took a turn to complete about a 30 yard out and back with a 45lb plate. While not doing the out and back the rest of the PAX completed various core work including LBCs, flutters, shoulder taps, and Freddy mercuries.

First race – mode of transportation was overhead rifle carry

Second race – mode of transportation was right handed suitcase carry

Third race – mode of transportation was left handed suitcase carry

Fourth race – mode of transportation was overhead rifle carry

After each race PAX took a break from racing with 5 burpees OYO

Tie goes to the Q and thus my team was crowned the inaugural Ranch Relay champions

After relays, we moseyed to the car line loop near the entrance to the other school.

We did an accumulating ladder with laps around the pickup line loop except we scaled the retaining wall on each lap.

5 burpees
10 merkins
15 squats
20 LBCs
25 Overhead Claps
30 Lunges

MARY: ran back to COT

ANNOUNCEMENTS: newsletter

COT: yup

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Fun up the hill

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WARMUP:
The hill has been neglected and the enemy captured it. Time to take it back!

THE THANG:
With rucks and without coupons

Playground obstacle course:
Bear crawl up the little ramp
Down the rocks
Climb across the poles
bear crawl to the top

March on to the hill
Drop it into 4 low (bear crawl) up the little hills on the way
Capture the hill

Return to COT for 7s of burpees and thrusters

MARY: ain’t nobody got time for dat.
ANNOUNCEMENTS:
COT:

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Withers Quadzilla & Print Shop Obstacle Course

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WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen

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