Tag: Masterpiece

Badland’s 2025 KB Quota – met

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Warm-Up:
Side Straddle Hops (IC x 20)
Arm Circles Forward/Backward (IC x 10 each)
Windmills (IC x 10)
Imperial Walkers (IC x 10)

Main Event:
4 rounds, farmers carry between rounds for active recovery

Circuit (8 moves, 45 sec each / 15 sec rest)

1. Kettlebell Swings
2. Goblet Squats
3. Single-Arm KB Rows (L)
4. Single-Arm KB Rows (R)
5. KB Clean & Press (L)
6. KB Clean & Press (R)
7. KB American Hammers
8. KB Deadlift High Pulls

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Alcatraz OG’s

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Warmup with a short mosey, windmills, imperial walkers, merkins, plank stretches, and then off to the hill.

Modified Dora: using the top half of the hill.

  • Half the group does big boy sit-ups, half the group runs a lap. Flip flop.
  • Round 2:  Flutters for two laps.  Flip flop.
  • Round 3: LBC’s for three laps.  Flip flop.

A few rounds of step ups on the backstop benches, with a set of dips and a set of decline merkins.

Over to the wall where we had the opportunity to sit against the wall while taking turns critiquing both technique and form during individual bear crawls.

Q swap, and Jekyll took us straight to the Wheel-o-pain.  Credit and respect to Funhouse!
Everyone completed at least two full rounds of the wheel performing exercises at each spoke, lunge or bear crawls to the hub,  for 5 burpees and mosey tot he next spoke.  #brutal.

Thanks @Masterpiece for the opportunity to lead.

Praise for all of our blessings, including this community of men. Prayers for marriages, those sick, injured, or struggling, and those supporting them.

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Deuces, sandwiches and firearms… and the village people

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WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot.

Started with SSH, cherry pickers, merkins, up and down dogs.
THE THANG: The plan was a 15 min mile pace where the last 1/4 mile would be a shuffle. As we completed the miles (we got in 3), we took the rucks off for some PT.
– 10 shoulder press
– 10 swings
– 10 up rows
– 10 curls
– 10 squats
– 10 side bends each side

We rucked down to the circle at Hubert Graham, ran the hill for the last quarter mile. Then rucked halfway down Stonecrest blvd and back to circle for mile 2. Then rucked back to the front of the school for mile 3.
MARY: overhead carry back to COT
ANNOUNCEMENTS: lots in the newsletter
COT: of course! CSPAN style and lots of kids activities and new starts to be thankful for (this was the theme)

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Stang Returns To The Ranch

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WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs
THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode of transportation between each speed bump for duration of that exercise.
1.) Hand Release Merkins With Duck Walks
2.) Sumo Squats With Bear Crawl and Crawl Bear On Way Back
3.) Big Boys With Lt. Dans
4.) Boxcutters With Mosey

Moseyed Back To COT For 10 Minutes Of Stretching (Everyone’s Favorite)
MARY: Nope
ANNOUNCEMENTS: October 20th Leaders On The Links Golf Classic. Waterford Golf Course.
COT:

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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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