Tag: Panhandle

Agility & Catharsis at CB

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WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang

THE THANG:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through fakes
Alt. Sit through and turn

MARY: sent through to crab press (body weight), PAX ab lab

30 min convo about Catharsis and personal inventory of sin done by us, to us, and around us.

ANNOUNCEMENTS: Bethel, stuff the Bus, read your newsletter
COT: accomplished within the second 30 minutes!

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Smoked Out the Snake from the Pit

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Rifle Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

MARY: Didn't show. It was too smokey for her
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Cinder blocks and street lights

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WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:

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Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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National Friends Day Ladder Beatdown

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WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. ,
THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge up to 5 at 100 yds then back to 1. Between yardage diff modes of transportation, skip, lunge, high knees and shuffle ending with 1-5 Burpees each to yards n back to 50 yd line.
MARY: LBCs, Freddie Mercury’s, Box Cutters
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday (Italian Night) and Stuff the Bus Sat Aug 8 in 2-hr shifts.
COT: 1/2 hr discussion on masculinity in this day and age then pray for family friends, older parents and school starting next week.

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Circle with sandbag run

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WARMUP:

  1. Side Straddle Hop
  2. Moroccan night club
  3. Wind Mill
  4. Imperial walker
  5. Cherry picker

THE THANG:

  1. Circle of exercise with sandbag run
  1. Gorilla Rows
  2. Man Makers
  3. Goblet Squats
  4. Flutter Kicks with Press
  5. KB Snatch
  6. KB Goblet Cossack Squat
  7. KB Chest Press
  8. American Hammers
  9. Deadlift
  10. KB overhead squat
  11. Swings
  12. Kneeling KB Chop
  13. Run with sandbag
  1. Dora
  1. 100 Sit-ups with press
  2. 200 a round the world with curl
  3. 300 Halo with triceps curl

MARY:
ANNOUNCEMENTS:

  1. Stuff the bus
  2. Bethel Men's Shelter
  3. BRR

COT:

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Sherlock welcome ho(l)me(s)

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WARMUP:
SSH / Windmills / Low Slow Squats
THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat
15 merkins
15 squats
30 second plank
15 dips
15 merkins
15 LBC’s
15 CDD
15 big boys
15 merkins
Repeat from the start

MARY: yes ma’am
ANNOUNCEMENTS: newsletter and state of the Union
COT:

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Random Workout

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Warmup.

Goal line to 10 and back, 20, 30, 40, 50. Do ten of each exercise when you return to goal line. Plank after each exercise.
Merkins
Squat
Big boys
CDD
Lunge (10 on each side)
LBC
(We ran out of time. We didn’t do these exercises.)
Roof raise
Calf raise
Bicycles Freddy Mercury

Second 30 minutes
Talking about when things didn’t go your way.

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Princess Bride

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WARMUP: did a few
THE THANG:
Ran down the bus lane to the road then back to first light pole.
Series of exercises at exercises at each light pole while one man transports back the last pole and back and timer

Squats
NUR
LBC
Lunge walk
Calf raises
Side shuffle
Big Boys
Side shuffle
Side Lunges
High knees
Flutters
Toy soldiers
Repeat
MARY:
ANNOUNCEMENTS:
COT:

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