Tag: Panhandle

Healthy perseverance

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WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins

THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s

Bottom: jump squats
Light pole 1/2 way up: big boy sit ups

Mosey back COT

MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/

  • healthy perseverance: Leaders are hardwired to push through discomfort, mask their pain, and show up for their people no matter the physical cost.
  • Where in your life are you pretending to the world that you are completely fine?
  • Vertical Accountability: relationship between you and the standard you hold yourself to.
  • Why is it so difficult for high-performing men to raise their hands and say, "I am hitting my limit, I need to sit this out"?
  • Horizontal Accountability: relationship with peers.
  • Are we actively looking at the faces of those around us, and able to see when someone is silently red-lining or are we too focused on our own performance?

Iowa band member dies after collapsing in the heat at Hawkeye football game

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“The joy is often found in the work you are avoiding”

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WARMUP:

  • Moroccan night club
  • windmill
  • Cherry Pickers

THE THANG:
Partner Exercise
50 Sit-ups with Block Press
75 Diamond Merkins with Block
100 Flutter Kick with Block Press
75 Squats with Block
50 Tricep Extensions with Block
75 Curls with Block
Repeat
MARY:
ANNOUNCEMENTS:
COT:
We discussed…
"The joy is often found in the work you are avoiding"
"We suffer more in imagination than we do in reality"
"We have two ears and one mouth"
"It is impossible to learns what you already know"
"The trials we face will introduce us to our strengths"

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35lb Moderate 24kg Hard

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WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left

We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT

MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held

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Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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Bucket o Fun

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WARMUP:

  1. Side straddle Hop
  2. Moroccan Nightclub
  3. Imperial walker
  4. Windmill

THE THANG:

  • Bucket of Fun – 6 station + run
  • American Hammers
  • Kettlebell swing – 30 lbs
  • Man makers with 40 lb sandbacg
  • Makhtar N'Diayes
  • Squat with a kick
  • You pick
  • Run up the hill and back
  • One person runs to the top of the hill and back. When they return, we rotated stations
  • DORA
  • 40 CDD
  • 60 Merkins
  • 80 Squats
  • 100 LBCs
  • 120 Side Staddle Hops
  • Repeat

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • BRR
  • Site Q meeting

COT:

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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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