Tag: PETA

Sandbag crew

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Sandbag Gauntlet

  1. Dynamic warmup (15 minutes)

Initial warmup

  1. Imperial Walkers x10 IC
  2. Bend & Reach x10 IC
  3. Windmill x10 IC
  4. Short warmup jog

15 yards, down and back

  1. High knees
  2. Butt kickers
  3. Walking World's Greatest Stretch
  4. Elephant walks
  5. Dinosaur walks
  6. Soldier walks
  7. Side shuffle (each way)
  8. Karaoke (each way)
  9. A-Skips
  10. B-Skips
  11. C-Skips
  12. Power skips
  13. Jog
  14. Run
  15. Sprints

Sandbag activation (brief):

  1. 10 sandbag deadlifts
  2. 5 sandbag cleans
  3. 5 controlled overhead presses with a manageable weight

Phase 1 — Upper Body Assault
Format: AMRAP – 10 Mins

  1. 10 Cleans
  2. 15 Rows
  3. 10 Push Press
  4. 15 Merkins
  5. 5 Shouldering each side

Execution:

  1. Cleans: Ground to chest/front rack.
  2. Rows: Pull toward abdomen.
  3. Push press: Dip, drive and press overhead.
  4. Merkins: Full range of motion.
  5. Shouldering: Alternate shoulders.

Phase 2 — Strongman Gauntlet
Format: AMRAP – 10 mins

  1. 15 Deadlifts
  2. 15 Bear Hug Squats
  3. 10 Reverse Lunges each leg
  4. 20-yard Bear Hug Carry
  5. 20-yard Shoulder Carry

Execution:

  1. Deadlifts: Controlled hip hinge.
  2. Squats: Bag held tightly against chest.
  3. Reverse lunges: Alternate legs.
  4. Bear hug carry: Bag held against chest.
  5. Shoulder carry: Switch shoulders halfway.

Phase 3 — Core Finisher (didn’t get to finish)
Format: 40 seconds work / 20 seconds transition.

  1. Sit-ups
  2. Shoulder Taps
  3. Glute Bridges
  4. Russian Twists
  5. Dead Bugs
  6. Side Planks

ANNOUNCEMENTS: newsletter, lots of F3 weekends

COT: medical, marriage, better fathers and husbands, praise for accomplishments

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50’s the #

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WARMUP:
Mosey around parking lot loop with 2 stops:
15 SSH
10 Merkins
7 Windmills

THE THANG:
8 parking spots in front of Novant
50 Merkins
50 Squats
50 Mountain Climbers
50 Shoulder Taps
50 Burpees
50 Lunges
50 SSH
50 BBS
400m Loop

Complete one parking spot and run a loop.
No specific order, but complete them all.

MARY:
Wall sits while PAX drop for 1 Burpee
3 rounds

ANNOUNCEMENTS:
Bethel Mens Shelter

COT:
Check In with each pax

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Monster Mash Beatdown

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WARMUP: SSH, Moroccan Night Club, Arm Circles, Wrist Stretches for four arms, Strawberry Pickers.
THE THANG:
-Lower Body
Squats
Swings KB
Reverse Lunges
*Figure 8's
-Upper Body
Curls
Merkins w/Bell
Over Head Press
*Over Head Carry
-Core
Flutters w/Bell
Simbas
Plank Pull Through
*Bear Crawl, Crawl Bear back to start.
-Conditioning
Burpees
Mountain Climbers
SSH
*Run one big lap

10x Reps each round on a 3 minute clock ⏰.
*Rinse and Repeat- Do 3 of the exercises. At the end of 3 minutes do the 4th exercises like Figure 8's or Run ex.

MARY: More Swings and a variety Kettlebell and Ab work.
ANNOUNCEMENTS: Bethel Men's Shelter, 4'B, Reindeer 401k Run 🏃‍♂️ Tortoise and Hare, and newsletter topics.
COT: Prayer for parents 🙏 and battles that we face daily as Men and Families.

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Forge!

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Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.

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Cool Breeze

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WARMUP: SSH, Merkins, MNC
THE THANG: PICK UP EVERYTHING and head to the front of the school at the crosswalk. 10 manmakers farmer’s carry coupon of your choice towards COT and stop at the other crosswalk. 10 OH Press. Switch hands and farmer’s carry back. Repeat 4 times substituting exercises at each end. Partner up. 100 merkins as partner farmer’s carries two coupons down and back. Then LBCs with a rifle carry down and back. PICK UP EVERYTHING and head back to COT for round robin u call it Mary.
MARY: 👆
ANNOUNCEMENTS: Q School with @UGND8G4TD, Bethel Men’s 10/1 with @U083QU67RF0 Convergence at WEP next Tuesday.
COT: 👍 Many prayers.

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Yup

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Warm-ups began with some SSHs, WMs, IWs.
Next, Partner exercise – partner 1 farmer carried sandbags around the small parking lot loop, partner 2 ran in the opposite direction and switched out when they met up. Two laps were completed.
Next, we carried the bags around the big loop, stopping at the rock, the big tree
, and side parking lot for exercises:
Press, V-up press, over shoulder toss, pull through, Simba, bent over row.
Bag toss from the start of the sidewalk to the cross walk. Rinse and Repeat
Back to COT.

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Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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BRR warm up

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WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

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