Tag: Masterpiece

Circle of Pain

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WARMUP: Probably
THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap
MARY: More bell work
ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager
COT: Lots of family in out hearts today

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Return of the Mack -Bubba don’t slack so liberty did

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WARMUP:
SSH
Arm circles
Squats
SSH

THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row

Lawnmowers
Upright row
Arm extensions

Merkins on bell
LBC w bell
Flutters w bell

MARY:
Absent

ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger

COT:
Health
Parents

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Time Machine Talks Too Much

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WARMUP: IW, MNC, HW & SSH
THE THANG: Mosey to Baseball field, Urkins, Dips and Derkins, 4 sets start at 20 reps, decreasing by 5 each rep. Mosey to Middles School, J Webb, Burpees:Hammers. Lots of testimony in there as well
MARY: Finished testimony and then HarryC wouldn’t let 30 seconds go to waste so we did LBC’s
ANNOUNCEMENTS: Lots in next three weeks
COT: Lots of changes, both good and bad for every man, there is hard work to get done so go and do it

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Curahee

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WARMUP: stretch, mobility
THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses.
MARY:
ANNOUNCEMENTS: Battlebot going away Q at Alcatrez, Jaeger
COT: Health for kids, marriages

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KB Mile

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WARMUP: plank position… upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog
THE THANG: weights 10-35lbs used (pax choice)… run the Kettlebell mile (around all the stop signs of the Earthfare lot and behind Earthfare 3x) holding the weight on one side and switching hands as many times as desired… once finished leave bell on Earthfare sidewalk…

Run to SouthState Bank 6 burpees
Run back to your KB and 6 snatches each side
Run to Firebirds and 12 dips on bench
Run back to your KB and 6 snatches each side
Run to FifthThird Bank and 6 burpees
Run back to your KB and 6 snatches each side
Run behind Arby’s and 12 hand release merkins
Run back to your KB and 6 snatches each side

Rinse and Repeat (not the KB mile) except 3 snatches each side this time… then pick up the 6…

SURPRISE!!! We did 1/4 mile with our KBs to finish the workout. That was a crowd pleaser.

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hills burpees and Broga

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WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop
THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate then goblins squats, overhead press. Run back to COT. Pit of misery. 1 x burpee 4 x side straddle hop run and lap. Double it rinse and repeat until at 10 burpees and 40 side straddle hop. Predator run on hill. The finished with 10 mins of broga.
MARY: no time
ANNOUNCEMENTS: Jaeger.. read your news letter
COT: prayers for those running D2D

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dusting the rust off

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Basic warmup – Ruck off – In cadence SSH WM IW MNC LSS

Stragglers coming in hot

Ruck around lot

Starfish -easy version

ruck on – March between points and center
Center- 10x merkins
points – 15x squats, good mornings, calfraises, lunges, imperial walkers

Ruck around lot

Starfish – difficult version

Ruck off – Bear Crawl Ruck pulls between points and center
Center – 10x manmakers
Points – 15x thrusters, bent over rows, ruck swings, flutter press, ground to Overhead

Ruck around lot

Bavk on field – Overhead rifle carry to opposite end of field – farmer carry back switch hands half way

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Matters of the Heart

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We had 11 PAX and 6 fly by runners this morning at The Hive.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
10 Reps Each Stop

Method of Travel between Stations
Lunge walk to each row

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Lawn Mowers Both Sides

KB OH Carry back to start, rinse and repeat.

In between each round YHC waxed poetic re: matters of the heart. We took a crash course God’s Word says about what should be leading us in contrast to what the world says. Is it our hearts or our minds?

Jeremiah 17:9
Romans 12:1-2
2 Tim 3:16, Joshua 1:8, Psalm 119:9, 11

We completed two rounds

Mary
WWI Situps
Snap Crackle Pop
Flutters w/bell
LBC’s w/bell
High Plank to round it out

Solid COT. Prayers for a few PAX mentioned by name.

Thanks, Happy Hour, for the opportunity to Q at The Hive!

Punch List out.

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Just because you are at the top…

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WARMUP:
SSH
Welcome the FNG
Low slow squats
Low slow merkins
Mountain climbers

THE THANG:
Capture fort playground:
Bear crawl up the ramps on the play ground. Get out before the cops show up.

Attack the hill
At the summit: 10 manmakers OYO
Carry on down the hill
20 overhead presses OYO

Return to base

MARY:
Practice calling cadence with Brawny

ANNOUNCEMENTS:
COT: “On Earth as it is in Heaven” – chew on that and then make that happen

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