Tag: Kermit

10×10 and Hard Part of Massey

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WARMUP:
Quick run up to Hobo’s for some warm-up of a few SSH, IWs, and Mountain Climbers. Most down to the mill stone at the bottom of Main to find the 10×10 board waiting.

THE THANG:
The 10×10 board.
1. Shoulder Taps
2. Squats
3. Mountain Climbers
4. Seal Jacks
5. Hello Dollys
6. Plank Jacks
7. Bomb Jacks
8. Merkins
9. LBCs
10. Burpees

We started with 10 of #1, then ran to the top of Massey, did 1 burpee, then returned to the board. Next round 10 of #1, and 10 of #2, then ran to the top of Massey for 1 burpee (not 2). Continued accumulation until we got through the last item on the board.

That’s all we had time for. Excellent work by all men. Thanks for the opportunity to lead, Cubbie!

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12 days of kettle bell

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WARMUP: morrocan night club, windmill, imperial walkers, hill billy walkers, plank, downward dog, honey mooner.
THE THANG: latter adding a new exercise for 12 rounds.
10 x curls
10 x goblet squats
10 x calf raises
10 x over head press
10 x american hammers
10 x pass thrush
10 x flutters with press
10 x lunges pass through
10 x simba
10 x push ups on bell
10 x man makers

MARY: america hammer, x and o’s, freddy merkins
ANNOUNCEMENTS: Bethel men’s shelter, convergence.
COT: thankful for another day and patience around the holidays

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Badlands 8 Blocker Rucking Kingsley Loop

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WARMUP: not needed
THE THANG: Ruck with Low Slow Squats and Merkins around the Kingsley Loop while discussing the F3 8 Blocker goal sheet for 2026 (sets of 8)
MARY: No
ANNOUNCEMENTS: 401.k and 5k this Saturday
COT: yes

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Apparently “another” Pendulum

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WARMUP: Some
THE THANG: Pendulum on Monroe White St.
5 Bombjacks in the middle: 25 Merkins at the top of the hill. 25 Seal Jacks at the top of the other. Decrease by 5 each round then back up.
MARY: some
ANNOUNCEMENTS:
COT:

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Webbs and Swings

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WARMUP: SSH/MERKINS/peter Parkers/mountain climbers
THE THANG:
Jack Webb at the print shop- pull-ups / merkins up to 6/24

Ran to top of hill at Withers and Watson- stopped to bear crawl through field. Once we got to intersection Lunge walk to parking lot entrance, perform 20 burpees, run down to stop sign, 15 burpees, then run to next stop sign 10 burpees. Bear crawl to parking lot entrance, run back to stop sign for 5 burpees, run back top of hill at. Watson lunge walk to parking lot entrance and start over with X’s and O’s 20,15,10,5
Last round was squats
Mosey back to COT
MARY: YEP
ANNOUNCEMENTS: Operation love, thanksgiving convergence, Christmas party, read your newsletter
COT: yes

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Small white sacks

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WARMUP: SSH, low slow squat, navy seal burpees
THE THANG:
Mosey to front of movie theatre
7’s – navy seal burpees and box jumps. Run across parking lot in between

Run to the hill by the Biergarten.
Partner carry up hill. At top of hill, partner who was being carried do dirkins putting feet up on partners back who holds a plank. Go back down hill and switch roles. Add 1 dirkin each hill ascent. We did around 5-6 rounds.

Killed time in a parking lot where we did variety of MOTs with merkins, squats etc mixed in.
MARY: yes bc YHC didn’t plan enough shit to do
ANNOUNCEMENTS:
COT:

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2025.44

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Obligatory warmup…

50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round)

Partner up for farmer carry KBs. Partner 1 does exercise then runs to partner 2 carrying the bells around the parking lot then flip. 5 laps so 5 exercises: 5 burpees, 7 merkins, 10 mtn climbers (each side), 7 jump squats, 10 high steps (each side)

Break out for OYO exercises:
20 single leg deadlift each side, 10 front raise, 10 lat pulldown (on your 6), repeat x3 with 15/15/15 and 10/20/20 reps

End with mary and COT

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Pain and suffering with a happy ending

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WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts

THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.

Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks

MARY:
ANNOUNCEMENTS:
COT:

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Tuck it in !

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WARMUP: None

THE THANG:
Jaunt in a two by two fashion towards the Coach’s Box,
Huddle Up at Opposite side of the Campus for some Ruck Moves in Reps of 10
Curls
Triceps
Bent over Rows
Jaunt back to COT for a shared message
MARY: None
ANNOUNCEMENTS: Leaders on the Link Golf, Bourbon & BBQ
COT: Never forgotten

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