WARMUP: Jog around the parking lot, SSH, Windmills, Imp Walker
THE THANG: 3 Rounds of war with the deck of cards
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
A bakers dozen (13) pax came out to the Armory.
Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)
Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)
Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)
In between of each set we did a short run.
Rinse/repeat sets.
Finish with some mary: Flutters, freddies, box cutters, LBC
Fini
COT
WARMUP: Moroccan night clubs, low slow squats, windmills, merkins, 400 m mosey, more Moroccan night clubs
THE THANG:
Besides our rucks with +-35# each, we had about 600# of combined weight of different sizes and types of sandbags, 4×60# sandbag, 2×40# sandbag, 1×45# Jerry can, 1×60# med ball, 1×80# mes ball… we set them up in a circle and in a rotating way, with rucks on, we performed the following:
3 reps of the sandbag bear complex, complete one cycle for one rep:
power clean to chest,
front squat,
push jerk to back rack,
Back squat,
Push jerk to front rack then ground
If no sandbag available do med ball over the shoulder toss x3
Rotate to next sandbag, med ball, to try different weights and types of sandbags.
After all 7 pax completed one rotation of bags, ruck 400 meters.
In a rotating way, farmer carry sandbags and Jerry can for 50 yards, no SB or JC available near carry a med ball.
After all 7 pax completed one rotation of bags, ruck 400 meters.
We had enough time to do another rotation of the sandbag bear complex with 2 reps each.
After all 7 pax completed one rotation of bags, ruck 200 meters.
It was a though workout but all 7 pax put their best effort.
MARY: 6am
ANNOUNCEMENTS: cannoli run, convergence for Kenya
COT: stays in COT
🎄Tinsel, out
WARMUP: SSH, Imperial Walker, Nightclubs, Windmills, Cherry Pickers, Squats, Merks, Flutters, …etc
THE THANG: Pick a parking spot – let the fun begin – round 1: 3 exercises 10 reps each SSH, PlankJax, seal jack – flutters as the pax rotate down to next parking spot vacated in a rotating fashion ( bear crawl was mode of transportation)
Continue this cadence until you arrive back at original spot.
Round 2 – same cadence – 5 reps each – using parking block – Iron Mikes, Dips, and Bomb Jax – mode of transportation (mosey)
Time was flying so we stopped midway and headed for the “hill” by the football field that has a small minor smidge of an incline – where we began a round of 6s( modified to 4 s) due to time with Squats at bottom and Merks at top of hill.
Headed back to COT at the clock was ticking …
Mainframe helped us knock out 3 mins of Mary. Nice work by all!!!
The weinke looked better on paper. Q had to call a few audibles to make the time and reps bearable ( no pun)
Bear Crawls were welcomed with some mumblechatter:)
MARY:
ANNOUNCEMENTS: Cannoli run, Triple down Saturday w either the Yard or the Fort boot camps – coffee – then 5k at the Cannoli. Cake Boss celebrates a birthday yesterday 05/17, and read newsletter. Prayers for Luka and family. Sign up for meal train for Vuvu!!!
COT:
WARMUP: Put on your Ruck
THE THANG: I wanted some miles because it’s been awhile, so thats what everyone got. We logged a touch over 3 miles by my watch with small PT stops every 10 minutes or so for some
High Pulls, squats, over head press, curls, etc.
ANNOUNCEMENTS: Run on Saturday in the Cannoli Run to get Twister off our backs!
COT: Keep praying for Luca
WARMUP:
Moroccan night clubs
Arm circles forward
Arm circles backwards
Mosey around baseball field
Windmills
Low slow squats
Mosey to bating cages, NUR back
More Moroccan night clubs, had to get those shoulders warmed up
THE THANG:
Move to the baseball field with 2×60# sandbags and 2×40# sandbags
Partner up and grab a sandbag, smart choices for those who picked the 40#
Bear crawl drag forward to other side of field, partner one drags, partner two bear crawls next to him, alternate after one pull
Backwards pull to starting point: squat, grab bag and pull behind you
Forward toss: squat, grab sandbag, clean to chest and toss forward, alternate after one toss with partner to other side of field and back to starting point
Facing the fence, lateral toss left to other side of field, keep facing the fence, lateral those right
Divide into two groups, one 60# and one 40# per group
Pax 1, Forward toss both bags, take turns with all pax to other side of field and back
Pax 1, bear crawl pulls both bags, take turns with all pax to other side of field, backward pulls back
200# drag: tied all bags with rope, 10 yard pull all bags to you using rope while rest of pax do LBC’s, it looked better on paper so downgraded to 140# drag, each pax was able to do this once
Click 60# back to the bunch, everyone grabs a piece of rope, drag the bunch to other side of field and back, Uber called this the reindeer run
45 minutes of hard pain…
MARY:
5 minutes of ABS lab:
20 Big boy sit ups
20 Heel taps
20 Flutters
10 Box cutters
50 LBC burn
10 minutes of broga… best way to end a hard workout
ANNOUNCEMENTS: trash pickup, cannoli run, Mike doty race
COT: prayers for all that need healing, praises to kids and teachers about to finish another school year
Tinsel, OUT
WARMUP: Windmill, Hula hoops, Hoops hula, Low slow squats
THE THANG: Pick your poison from the junk in my truck. Did laps around the parking lot and switched coupons every 10 minutes
MARY: Broga
ANNOUNCEMENTS: newsletter
COT: Closed in Prayer
WARMUP: SSH, LSS, EW, Merkins, a little stretching.
THE THANG: rucked the big loop at Kingsley, stopped for some PT along the way
Overhead Press
Rows
American Hammers
Swings
Curls
Flutters with Press
That sort of thing
MARY: broga by Cobra Kai
ANNOUNCEMENTS:
COT: prayers for the sick. Prayers to be the men we’re called to be.
WARMUP: SSH, Windmills, MNC
THE THANG:
5 Sets of 7 Reps
With Ruck and Sandbag in hand
Power Clean, Front Squat, Push Jerk to Back Rack, Back Squat, Push Jerk to a front rack to Ground
5 sets of 7 reps
6 Rounds with Ruck on:
10 Sandbag Thrusters – Sandbag Overhead carry 100 meters – 20 Sandbag Bent Over Rows – Bearhug sandbag carry 100 meters
Rinse & Repeat x6
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.