Tag: Kermit

Block Party Beatdown

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WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Winging it at the Corral

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WARMUP: Quick mozy then mountain climbers, Moroccan Night Clubs, CDD and for the crowd pleaser….SSH
THE THANG: Due to technology issues, the scheduled Q wasn’t there so we winged it and the backblast is unlikely to be fully accurate. I probably should have completed this backblast right after the workout but, oh well.
After warmup we jogged to the side of the Harris Teeter for wall sits. The Pax took turns bear crawling out and doing five merkins while the others stayed “seated”. Burpees then followed the merkins.
Mozy to just in front of the Dollar Store for 11s. We took requests and Senator suggested Diamond merkins and Kermit chose bomb jacks. Laps went from the Dollar Store to the Indian restaurant at the other side of the parking lot.
Once completed, we returned to the side of HT for BTW countdowns, overhead claps and likely other stuff I don’t immediately remember.
With time remaining, we did mini 7s running from the side of HT to the other side of the street. (Again, I’m not recalling what exercises we did but we took requests for inclusivity)
With a few minutes remaining we returned to COT for boxcuttahs, hello Dollys and flutters.
Despite no actual plan, it turned out to be a good beatdown and everyone got something out of it.
MARY: Yep
ANNOUNCEMENTS: All the usual stuff
COT: Kermit’s friend and her health, quality time with kids.

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But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Macarena Merkinfest

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WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

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2025.18

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Warmup

Partner up for 100s
100 burpees split between two partners while one farmer carries both bells 30 yds and back
100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells)
100 total one arm swings between you and partner

End with Airborne’s hip special and some Mary

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Burpees at the Ballroom

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DISCLAIMER: Disclaimed, they were shocked.
WARMUP: Mosey
20 SSH IC
10 LSS IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Burpees at the light poles
Run to first light pile, perform 1 burpee. Return to start and do first listed exercise.
Run to 2nd light pile, perform 2 burpees. Return to start and do second listed exercise. And so on…
Exercises:
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 American Hammers
20 Diamond Merkins
10 CDDs

MARY: Flutters, Freddie’s, Gas Pumpers, Box Cutters

ANNOUNCEMENTS: lots!

COT: stays in COT

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We talkin bout Snatches or Snatches?

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Disclaimer disclaimed
WARMUP:
20 SSH IC
10 LSS IC
10 Windmills IC
10 Inperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
We performed a circuit of 7 exercises listed below. All we performed starting with KB in right hand, then switch to KB in left hand. At the end of each circuit, we would farmers carry to top of parking lot and back, and then increase the reps total. First round was 4 reps of each exercise, and the 5th round was 8 reps of each exercise.
1. Suitcase deadlift
2. Reverse lunge
3. Single arm swings
4. Clean and press
5. Snatch
6. Bent over rows
7. KB merkins

Buy out: 15 thrusters, 15 merkins, 15 swings

MARY: flutters, box cutters, dying cockroach and LBCs.

ANNOUNCEMENTS: read your newsletter!

COT: stays in COT

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Kwitcherbitchin

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The Site Q had a little trouble locating the scheduled Q, so YHC agreed to take the reins of The Snake Pit. Short notice, but we figured it out.
While there was a lot of activity in the area, the PAX were few, and only 2 of us put the work in.
WARMUP: SSH IC, Cherry Pickers IC, Imperial Walkers IC, Hillbilly Walker IC, MNCs IC, Yoga

Without stopping – 15 Thrusters, 15 Merkins, 15 Swings

THE THANG:
Set 1: 3 sets
Alternating Clean & Squat – 5 each side
Overhead Press – 10 each side
SSH IC

Set 2: 3 sets
Reverse Lunge – 8 each side
Bent Over Row – 8 each side
MNCs IC

Set 3: 3 sets
Single Hand Swings – 10 each side
KB Merkins – 10 each side
American Hammers IC

Set 4: 3 sets
Upright Rows – 15
Goblet Squats – 15
Calf Raises

MARY: Flutters, Hello Dollys, Freddie Mercury’s
ANNOUNCEMENTS: The Fast 5, WTF
COT: Stays in CoT

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Gear WO at The Stockade

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WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then we went to work.

THE THANG: Set-up 13 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 35lb Dumbbell – Snatches
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 45lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions
13. 45lb Plate – Bent Over Rows

MARY: No thank you

ANNOUNCEMENTS: FAST 5K

COT: STK

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