Tag: Masterpiece

Keeping it simple

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WARMUP: SSH, windmills, up/down dog, world’s greatest stretch
THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump Squats Rd 6 Flutters
MARY: Time for box cutters and windshield wipers
ANNOUNCEMENTS: Golf, HIM camp, convergence
COT: always

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Swole city, bro! Fist pumpin’ through the burn, lookin’ fresh for the boardwalk. GTL all day, don’t sleep!

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WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.

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GTE-esque Beatdown

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We got about 3 miles of shuffling/running…

Buy in – run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed.

With your partner, Shuffle run around the school and then a long pain station of ruck squats, bear crawling, swings, lunge walks and 30 ct plank holds. Repeated 4 times.

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Good Times at Currahee

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WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15
THE THANG: Load up with Ruck and Sandbags.
Ruck to Hill and stop at each several lights:
Squatsx25, Dips x25, Irkins x25
Repeat at 6 lights.
End at PFHC parking lot: Overhead Carry Ruck through lot then Farmers Carry.
Same thing back.

MARY: None done
ANNOUNCEMENTS: Yes
COT: Yes

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risk

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WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner
THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american hammers, 10 curls 10 overhead press 2nd station 20 flutters w press, 20 lbc 10 curls, 3rd station 30 calf raises, 30 goblet squats, 10 curls 4 station 10 man makers, 10 lunges each leg 10 big boys.. rinse and repeat. Discussion on risks we might be taking without even realizing it. Discussed precautionary principle, having humility. Fat tails(low probability high pain events. Things to help your kidd think about risk and reward.
MARY: none
ANNOUNCEMENTS: read newsletter
COT: prayers for patience especially with money issues.

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Violating the chicken wing

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Warmup: Motivator, IW, CP, WM

Appetizer (before leaving the parking lot): The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1:  Out windward to hill

1st hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 good AMs

2nd (shorter) Hill: jog up, Crawl-bear down or lunge walk down
• 25 Burpees
• 50 CDD
• 75 box-cutters
• 100 calf-raises (alt toes in/out every 10)

#2:  Back to P.Lot – 4 corners chicken wing (12, 9, 6, 3 reps)
Change MOT between Corners: Mosey, Toy Soldier, Carioka, etc…
R.1: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks 
R.2: LBC’s, Gas-Pumpers,  Big-Boiz, Partner Big Boiz
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

MARY: she stayed in our car and ogled us
ANNOUNCEMENTS: coffee at TCD, stuff, the Bus, Bethel

COT: held… Prayers for lost loved ones, patience with transition to school season.

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Hulkamania Tribute Ruck

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WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins

THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played…
PLAYLIST 
Real American (3:30)
• H – Heavy Ruck Presses (Gorilla Press) 
• U – Undertaker Get-Ups (Turkish get-up variation with ruck)
Undertaker Gong intro 
• L – Leg Drops (flutter/leg raises with ruck on chest) The Rock – Electrifying Theme (2:30)
• K – Knee Strikes (high knees with ruck overhead) Ultimate Warrior
• A – Atomic Squats (bear-hug ruck, squat fast) – John Cena – The Time is Now

• M – Muscle Man Rows (bent-over ruck rows) Ultimate Warrior

• A – Ankle Grab Sit-Ups (ruck sit-ups, reach to feet) Shawn Michaels – Sexy Boy

• N – Neck Bridge Holds (wrestler bridge or low plank hold) Kurt Angle – Medal

• I – Irish Whip Sprints (ruck sprint 20 yards, jog back)… ideally around a light post!Rowdy Roddy Piper

• A – Andre Carries (partner carry or farmer carry with two rucks if solo. Hulk promo for Andrè
• NWO theme (>4 min)

Also… manmakers & Curls (for those 24 inch pythons!)

MARY: Am Hammers, Pax-Ab-Lab

ANNOUNCEMENTS: newsletter stuff

COT: held

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KB Suicides

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WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers

Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT

THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides

Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count

Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run

Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run

Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:

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