Tag: NakedAndAfraid

A Halloween Nightmare

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COP

Take a lap around HT

SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15

The Thang:

Mosey to new spot

H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)

Mosey home. Only Slapshot made it to the end.

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Shoulders are overrated

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WARMUP: Merkins, shoulder taps, mountain climbers
THE THANG: 5 rounds of Tabata. Chest press flutters, front row, oh press left and right, lawnmower pulls. 35 seconds of work and 15 seconds of rest.
MARY: hammers, flutters, Freddy mercury, box cutters, protractor
ANNOUNCEMENTS:
COT:

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Better Late Than Never

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WARMUP: Mosey around front/bus loop, stopping periodically for some exercises: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Moroccan Night Clubs, Windmills.

THE THANG: PAX partnered up & we attacked some exercises, DORA-style, with increasing rep requirements. PAX1 did exercises while PAX2 did some method of transport, then flapjack until the rep count was hit & move on to the next.

1. 50 Burpees / Run across parking lot (to the far marching band endzone) & back
2. 100 Dry Docks / Lunges (think to the 50yd line) & back
3. 150 Merkins / Run across & back
4. 200 Squats / Bear Crawl (think to the 30yd line, maybe it was the 50 again) & back
5. 250 LBC’s / Run across & back
6. 300 Calf Raises (equal doses of toes in/out/straight) / Broad Jump to the 50yd line & back

We got done around 05:53:23. With time left for dessert, we enjoyed a 6min AMRAP of 20x Mtn Climbers > 10x Diamond Merks > 20x Flutters > 10x Box Cutters

Made our way back to COT.

MARY: None

ANNOUNCEMENTS: Make sure you’re getting your newsletter. Once that’s been confirmed, make sure you’re reading it.

COT: Stays in COT but praises were shared and prayers requested.

Thanks for the opportunity @Cyclops!

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Sometimes you eat the bear and sometimes the bear eats you

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WARMUP: A Jog, SSH, WM, CP, MNC, Merkins
THE THANG:
Eight exercises stations with a KB and non-KB exercise at each one. Mode of transportation to each station varies from bear crawl, crawl bear, power skip, broad jump. Once through all the stations, we ran a lap around the parking lot as started the process over again.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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Spring Training with Cake

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WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back

THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap

MARY:
Jailbreak back to COT

ANNOUNCEMENTS:
D2D events – check out newsletter

COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them

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Trick or Treat at the Hive

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WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

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Shield Lock, not Shield Walk

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WARMUP: Wooden Leg: SSH, fastest windmills ever, cherry picker aka tappy taps, imperial walkers
THE THANG: Barkley: 25 split squats each leg, run, 25 step ups 25 squats, run, incline and 25 decline merkins, run.
Lighthouse: Mozy to the light posts, attempted Indian run but not everyone cooperated, 1st post, 25 merkins, 2nd post, 25 squats, 3rd post, 25 big boys repeat
Rebound: Mozy to wall by playground for partner Dora 100 Merkins while partner did wall sits followed by 100 squats while partner did shoulder taps. Slowly back to COT with a little wisdom shared by Long Duck
MARY: Long Duck called American Hammers and Heels to Heaven
ANNOUNCEMENTS: Poker Fundraiser, upcoming Q’s, read your newsletter
COT: New career, being good to your M

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Quesadillas, Fajitas, and Taquitos really Puertorican food?

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WARMUP: All x10: Windmills, MNC, Imperial Walkers, Hillbilly Walkers, Cherry Pickers
THE THANG: 9 Prep Stations w/10 Rep Each
Chest Pulls, Merkins, Flutter kicks, Triceps, Kettle Bell Squats, Kettle Bell Swings, Over the shoulder Sand Bag Throw, Lunges, Calf Raises
After two Rounds of Prep Stations it was time to stir the pot with two jog/walk laps around the lot.
Rinse and Repeat for two more rounds. Lots of good mumble even a few duck calls.

Thanks to @Band Camp for reminding me to work on my transitions and not getting confused between Imperial and Hillbilly Walkers.
MARY: Stretch
ANNOUNCEMENTS: Newsletter READ IT!, Bourbon&BBQ, Poker Tourney
COT: Stays in COT

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