Tag: Peabody

The Total Body Destroyer

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YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.

WARM UP:
We started off with

15 – imperial walkers
15 – wind mills

Slowlesy to the larger parking lot where the board was set up along with some music

Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.

THE THANG:
Also on every minute on the minute 3 KB man makers.

After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.

50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats

Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.

There was a lot more intended but due to the stupid time constraints we only made it this far.

Planked it up for the 6.

Hope I lived up to the Hives expectations and my KB reputation.

Announcements:

Dam to Damn Bar 10k, Christmas party

Prayers:

Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness

rolling around. 🙏

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A Little of This and a Little of That

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On a brisk morning in the gloom we began by heading to the soccer fields.

Butt Kickers, HIgh Knees, Karaoke, Other direction, NUR.

Mosey to parking lot by playground:

SSH x15, plank, Peter Parker x15, Honey Mooner, Down Dog, Parker Peter x15, Honey Mooner, Down Dog, IW x20

To the playground

10 Pull ups, 20 Merkins, 20 swing knee ups, One Lap around the parking lot, Rinse and Repeat, Rinse and Repeat.

Mosey to parking lot with big island.  Bear Crawl, Crab Walk, Crawl Bear and Walk Crab.  Stopping  3x for AB LAB.

Mosey to side of school:  Peoples Chair (person on each end does 5 burpees and repeat until all have done them), BTW (10 count each person down the wall), rinse and repeat.

At picnic tables and 10 step ups each leg.

It was great getting out to the Ranch.  Seeing some HIM that I don’t regularly see.

Thanks to Mainframe for the opportunity.

 

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Phone Battery Died

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WARMUP: Mosey to the front of CRHS – IW, HW, Merkins
THE THANG:
Jogged the bus loop in front of the school 1 lap = 0.7 miles
As a group did a 4 exercise Tabata, 40s of work with 11 sec rest in between exercises

Mnt Climbers
Bomb Jacks
Shoulder Taps
Flying Squirrel

Ran a lap
Merkins
Squats
Lunges
Peter Parkers

Ran a lap
American Hammers
Flutters

Returned to COT total mileage was 2.75 to 3.0 for all

MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Tour de force!

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WARMUP: pharmacy parking lot- 50 SSH, plank focus
THE THANG:

Mosey to WEP, 1/2 lap 1 burpee each bench increasing to 7 where we ended up at amphitheater, wall sits, pax take turns lunge walking to edge and run back, for last three pax we did balls to walls with push-ups

Mosey to Pike, bear crawl entire length of back parking lot under the awning, IFKYK

Mosey to half wall in front of PIKE, Derkins and dips

Mosey back towards downtown and sprint up hill towards Valero

Stop for 50 American hammers IC (2 sets of 25)

Mosey to print shop around to pull up bars, Jack Webb with pull ups and merkins up to 5

Mosey around long way to COT, almost got 3 miles

MARY: incorporated
ANNOUNCEMENTS: golf event, bethel, CSAUP
COT: prayers for patience, travels and keeping reason for season, Jesus

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Taking responsibility

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YHC clipped the Ms car on the way out of the driveway this morning – initial reaction was to find anything and anyone else to blame…. I was running late because no one moved the elf, and I couldn’t find my running shoes because my son “put them away in the garage”, and my M didnt pull all the way up in the driveway.

The truth is I didn’t do the basic things required for the task like taking a walk/look around the car or adequately use my mirrors. These were all completely under my control and I failed.

Human nature is to deflect blame to others, as HIMs we need to resist this urge. We can’t blame other’s for our own complacency.

THE THANG:
run to Allison park stopping every 1/4 mile for 10 merkins.

once at the park, yhc led IC exercises until the 6 arrived (squats, reverse lunges, sumo squats). Once all PAX arrived, we assumed plank position and performed in cadence shoulder taps (40) and then in cadence squats (30) while each PAX performed one max set of pullups.

ran back to Earthfare stopping every 1/4 mile for 10 merkins.

used remaining time to do 4 corners at Earthfare with10 reps of sumo squats and wide arm merkins at opposite corners.

couple minutes of Mary to finish.

strong work by all today.

-Badlands

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Deck of Cards Las Vegas Style

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WARMUP:
SSH, Windmills, Morrocon NC, Merkins, Broga
THE THANG:
Cheese Shredder
Round 1 Farmers Carry while your partner does Burpees performing “Catch me if you can” then Round 2 the same but doing Merkins
Deck of Cards= Exercises – Deadlift, Goblet Squats, Goblet Lunges, Swing, Bent over row, Floor Chest Press, Halos, Clean and Press, and MAN Makers. One card was drawn to determine the rep count. The face cards counted as 15 reps. At the end of all the exercises, we all ran up the hill to the Stop Sign and back.
MARY:
Flutters with the kettlebell, American Hammers with the kettlebell, Box Cutters, LBCs, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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KB-Out the Thanksgiving Cobwebs

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WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH

THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.

1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises

PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!

MARY: None

ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!

COT: Praises & prayers.

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Monday Mini-Set Maddness

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WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.

THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.

OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings

Walk w/KB overhead to next station.

Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps

Back to COT as the clock struck 0600

MARY: Included.

ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)

COT: Praises & prayers. Lots of prayers for mental health & well being.

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Forgot the Video

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WARMUP:
THE THANG:
All With Blocks
1. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press, 25 Bent Rows. (run to bars and do 3 pullups)
2. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press (run to bars and do 3 pullups)
3. 25 Squats, 25 Curls, 25 Swings (run to bars and do 3 pullups)
4. 25 Squats, 25 Curls(run to bars and do 3 pullups)
5. 25 Squats (run to bars and do 3 pullups)
Thang #2
5 Step Ups & 5 Dips: run lap and finish with Bear Crawl
**increase reps by 5 and finish with 5 rounds
Wrapped up with Bring Sally Up doing Squats

MARY:
ANNOUNCEMENTS:
COT:

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Tour da Ranch

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WARMUP: dynamic stretching along with ssh, Cherry pickers, mtn climbers.

THE THANG: 3 sets dips and step up. Wall sits with rounds of burpees. Pull up 5,4,3,2,1- merkins, squats, lbcs 15,14,13 etc. more pull up then Indian run to cot for some Mary
MARY:
ANNOUNCEMENTS: bourbon and bbq, golf, blood drive
COT: prayers and praises.

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