Tag: Liberty Bibberty

Grok lays it out

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Warm-Up (5 minutes)
• Kettlebell Halo: 10 reps per side (circle kettlebell around head, keeping core engaged).
• Goblet Squat Hold: 30 seconds (hold kettlebell by horns at chest, squat low, keep back straight).
• Single-Arm Kettlebell Swing: 10 reps per arm (light swings to warm up hips and shoulders).
• Dynamic Hamstring Stretch with Kettlebell: 30 seconds (hold kettlebell, hinge at hips, extend one leg forward, alternate legs).
Main Circuit (35 minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit 5 times (7 minutes per round). Focus on form to avoid injury.
1. Kettlebell Goblet Squat
• Hold kettlebell by horns at chest. Squat until thighs are parallel to ground, keeping chest up.
• Targets: Quads, glutes, core.
1. Single-Arm Kettlebell Swing (alternate arms each round)
• Hinge at hips, swing kettlebell to chest height using momentum from hips, not arms.
• Targets: Hamstrings, glutes, core, shoulders.
1. Kettlebell Thruster
• Hold kettlebell at chest, squat, then explosively stand and press kettlebell overhead.
• Targets: Full body (legs, shoulders, core).
1. Kettlebell Single-Leg Romanian Deadlift (alternate legs each round)
• Hold kettlebell in one hand, hinge at hips, extend opposite leg back, keep back straight.
• Targets: Hamstrings, glutes, balance.
1. Kettlebell Figure-8
• Pass kettlebell between legs in a figure-8 pattern, like dribbling a basketball, keeping core tight.
• Targets: Core, coordination, shoulders.
1. Kettlebell Push-Up with Row (kettlebell on ground)
• Perform a push-up with one hand on kettlebell, then row kettlebell with same hand. Alternate sides.
• Targets: Chest, back, arms, core.
1. Kettlebell Russian Twist (seated)
• Sit with knees bent, feet off ground, hold kettlebell, twist side to side.
• Targets: Obliques, core.
Cooldown (5 minutes)
• Kettlebell Arm Bar Stretch: 1 minute per side (lie on side, hold kettlebell overhead, stretch shoulder and thoracic spine).
• Seated Hamstring Stretch with Kettlebell: 1 minute (sit, extend legs, place kettlebell on ground, reach forward).
• Deep Squat Hold with Kettlebell: 1 minute (hold kettlebell at chest, sit in deep squat, focus on breathing).
• Child’s Pose with Kettlebell: 1 minute (place kettlebell in front, extend arms, rest forehead near ground).

ANNOUNCEMENTS:
AMRAP 4 Autism
Convergence
COT:
Addiction
Mental health
Marriage

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Tour de parking lot

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA

THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch

MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school

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Squirrels and light poles

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WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs
THE THANG: Credit goes to <@U0246PJNM6V> for the <#C02PN2RAS4A> Q yesterday. A slight modification due to the soreness factor from yesterday. Run to light pole and do flying squirrel depending upon number of light pole we are at. The. Run back and do in increments of 10 these exercises:
Merkins 10
Mtn climbers 20
Monkey numbers 30
Squats 40
Calve raises 50
Moroccan Night clubs 60
LBCs 70
Overhead claps 80
Penguins 90

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Birthday Beatdown

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WARMUP:
SSH
Merkins
Windmill
Mosey to the bottom of the hill
THE THANG:
PAX divided into two groups at bottom of hill
One PAX from each group run to top of hill and back – pick up a partner and carry them to top of hill. Both partners run back down hill and each carries another PAX up the hill. Repeat until all PAX have been carried. LEAVE NO MAN WHERE YOU FOUND HIM.

Mosey to football field for birthday board of pain:

Run the yardage and back to goal line to complete the listed exercise and number of reps:

10 yards, 50SSH
20 yards, 50 LBC
30 yards, 50 high knees
40 yards, 50 American hammers
50 yards, 50 shoulder taps
60 yards, 34 squats
70 yards, 34 merkins
80 yards, 34 mountain climbers
90 yards, 34 plank jacks
100 yards, 34 burpees.

Go back down ladder with remaining time.

Mosey back to COT

MARY: <@U08LV4RBAB0> learned to count
ANNOUNCEMENTS: pizza night with <@U061P7HUFRR> on Thursday
COT: yes

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SemiConservative Replication of Agility & Resilience

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WARMUP: (all IC) – MOTIVATOR (10), Windmills , Ch. Pickers, Merkins, Mike Tysons

THE THANG:
1st Course: Resilience with Music:
https://www.youtube.com/watch?v=s87ToUxZY-Q(2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOP)

CPOP: “Mama said knock you out” – do a Mike Tyson Pushup
Nur out to light post & mosey back

Chumbaburpee – https://www.youtube.com/watch?v=2H5uWRjFsGc by Chumbawumba (3:35)
SSH other than CPOP
CPOP: “I get knocked down” – do a burpee.
Nur out to light post & mosey back

—————-
Main Course: Sidewalk chalk/Agility ladders on parking spaces

Buy-in & later Cash Out (we didn’t have time for cash out):
100 LBC, 50 heel-taps each, 25 Hello Ladies, 15 Shakira Each, 10 Lt. Dan, 5 Burpees

5-Each/Nur back … Al Gore till 6 is in… then next:

1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through fakes

MARY: She was invited, and brought her pals Wheezy, Rosalita, Shakira, & Dolly – they made sure Our hips did NOT lie

ANNOUNCEMENTS: Luka 5K, further out CSAUPS & 2F/3F events that are newsletter worthy

COT: Held – prayers for recovery from injuries, those with failing health, and continued faith when faced with Life’s obstacles – very fitting given some of the quotes on Resilience:

Ancient Philosophers:
-. Seneca:
“Difficulties strengthen the mind, as labor does the body.”
-. Marcus Aurelius:
“The impediment to action advances action. What stands in the way becomes the way.”
(—This is often paraphrased as: “The obstacle is the way.”)

New Testament Scripture:
1. Romans 5:3–5 (KJV):
“We glory in tribulations also: knowing that tribulation worketh patience;
And patience, experience; and experience, hope:
And hope maketh not ashamed…”
2. 2 Corinthians 4:8–9 (KJV):
“We are troubled on every side, yet not distressed;
we are perplexed, but not in despair;
Persecuted, but not forsaken;
cast down, but not destroyed.”
3. James 1:12 (KJV):
“Blessed is the man that endureth temptation: for when he is tried,
he shall receive the crown of life, which the Lord hath promised to them that love him.”
4. Philippians 4:13 (KJV):
“I can do all things through Christ which strengtheneth me.”
5. Galatians 6:9 (KJV):
“And let us not be weary in well doing:
for in due season we shall reap, if we faint not.”

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A Run Down Memory Lane

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WARMUP: Some stretching and excellent mumblechatter in the parking lot.
THE THANG: Back when Seabiscuit first started up, the area was by no means as developed as it is now. I decided to resurrect an old Seabiscuit OG route – head down Whites Rd. Except this time instead of running along the FM Parkway to Whites, we cut through the neighborhood by the middle school, then down Whites to the first roundabout. Back in the day it mostly ended there, out and back. We were able to dip into Waterside to the roundabout on Bryson Gap, then back to COT. Back in the day we saw more deer and heard more coyotes. Now we heard one coyote but saw a ton of cars. The route is still pretty safe, has some good, albeit misleading hills. They’re adding sidewalk all down Whites from the Parkway to Waterside. Once that’s done, this will be an excellent, safer route. Overall abput 4.2 miles round trip.
MARY: None
ANNOUNCEMENTS: FAST FIVE!!
COT: A lot of good P&P lifted up.

Don’t be afraid to share your burdens in COT. Guys tend to hold them in. That can be terrible for your mental and physical health.

Thanks for the opportunity to lead.
SYITG. Blessings
NASA

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A little B-ball practice at the American Jackal

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WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers
THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line touches, line touch burpees, bear crawls to lines with push ups at each line, 2 court – cross court runs with 50 squats on one end and 50 LBCs on the other end and then repeat, 2 court – cross court runs with 50 merkins on one end and 50 dips in the middle on the benches and then repeat, lunges across the 2 courts with 50 LBCs on one end then lunges back across with 50 LBCs on the other end, then a 2 basketball double dribble around the COT with some Mary called out a few times around.
MARY: 10 each of Flutter Kicks, American Hammers, and Box Cutters
ANNOUNCEMENTS: The fastest 5k for VuVu’s son and donate if you can for the great cause!
COT: It is what it is…

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Circle of intensity

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WARMUP:
Windmill
Morrocan nightclub
Imperial walker

THE THANG:
Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks

Run 2 laps

DORA
40 burpees
60 merkins
80 squats
100 LBC
120 side straddle hop

Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks

MARY:
ANNOUNCEMENTS:
Luka 5 km – April 12
Cannoli run – May 17th
COT:

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