Tag: Kielbasa

No lube needed

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So here’s the thing, I missed a few guys. Not bc I don’t appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed.

The 4 headed monster(ish) was fantastic and went as follows

Birdcage- 5 minute run for a warm up
LTrain- bear crawls, lunges, merkins, lbc, squats, running
Cohiba- Step ups, derkins, irkins, crab walks, more running
Fogerty- burpees, bear crawl, diamond merkins, uphill, more running
Liberty Biberty- wall sits, and running, and more running

Here’s the deal, we are accelerating. We are taking the first step TODAY. I couldn’t be any happier to be taking over #Bushpit. I have ideas, you want more, I will give the people what they want. Today is a new day for me, and you, and the Wood. Show to know what I got in store for next week. #MILGA

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No Warmup – Just Work On The Ranch

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WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s

Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.

Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C

Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.

Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds

The rest of the Weinke shall remain unknown.

MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes

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We need tribute

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WARMUP: quick mosey, SSH, and windmills
Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting
THE THANG:
in each of four corners exercises were laid out for rounds 1, 2, and 3
Corner 1: goblet squat, rack squat, lunge
Corner 2: curls, tricep extension, skull crusher
Corner 3: American hammer, window wiper, flutter press
Corner 4: chest press, merkin, half Turkish getup

In the middle is the plyometric box. 5lb dumbells, and a 60lb sandbag

Split up into two teams. Go to a corner. The team does the exercise for the round they are on while their tribute runs to the middle to do one of three exercises for 10 reps. All teams continue their reps until every tribute has returned to their teams.
Tributes may do box jumps (or https://www.youtube.com/watch?v=ehWXqlCElEc on the box), or deadlifts. Count is 10.
MARY: none
ANNOUNCEMENTS: Bethel Mens Shelter, 4th convergence, Barry
COT: circle of TRUST. Trust was requested, not a prayer chain, no trust was bestowed so the Q assumes everyone is in top form at home. End with a prayer according to the Q’s faith.

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Card game

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WARMUP: windmills and produce pickers
THE THANG: 2 rounds of 4 exercises by suit. 2-14 reps depending on the card you draw.
MARY: none
ANNOUNCEMENTS: D2D relay, wine tasting dinner
COT: Wives and Children

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Carry the keg

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WARMUP: did some stuff
THE THANG: the keg is not allowed to touch the ground for the next 45 minutes. Guys shared the burden as we traveled around campus. Found two hills and did bear crawls and lunges up and down the hill while doing some exercises at top. Happened to find one ofTiller‘s tires and did some flips with that too.
MARY:
ANNOUNCEMENTS:
COT:

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Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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2 is enough

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Took turns calling exercises while walking campus. Lots of convo. Learned Kielbasa knows a guy for all your recreational needs.

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Something with hyenas

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WARMUP: Showing up to the small crew of misfits was honestly a treat. After the disclaimer, we started with a short and slow mosey. 30 seconds in, the mumblechatter and “complaining” was alive. The mosey was about 1/4 mile, maybe. We did these exercises for the warmup with some pausing, some gasping, some stopping: SSH, windmills, low slow squats, merkins, back and quad stretches.
THE THANG: As we moved over to the turnabout area in front of the football field, YHC had 10 exercises with rep counts written down.
1. Plank horizontal pull throughs- 10
2. plank vertical pulls – 10 (up/down 1 arm is 1)
3. 1/4 Turkish get up – 5/side
4. Hammer twist each side into sprinter sit up- 10
5. Dying cockroach with straight arm kb extension – 10
6. Kb swings – 20
7. lunge with kb leg pass through – 10
8. Kneeling wood chops with kb – 10/side
9. Flutter with kb straight arm hold – 20 double count
10. Plank row with Parker Peter- 10 per side

After round 1 we did a short mosey (or partial mosey) and back for rinse and repeat until time ran out…ended after #8.

You had to be here for the Kielbasa stories.
MARY: core was a focus area during workout so no Mary today.
ANNOUNCEMENTS: blood drive, D2D bar, Feb Epic fundraiser
COT: enjoyed the chatter with these guys and did a quick around the horn for prayers and praises.

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