Tag: PETA

đź’° Sandbag Extravaganza đź’°

Leave a comment

WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT

🎄Tinsel🎄…. OUT

TClap |
0

All The Corners

Leave a comment

WARMUP: Mosey, SSH, Plank, Imperial Walkers, Hillbilly Walkers, Best Damn Stretch, and maybe 1-2 others I am forgetting

THE THANG:
First
4 corners – Corners were the corners of the HT parking lot

  • 20 Squats
  • 15 Big Boys
  • 20 Lunges
  • 15 Pike Plank Toe Touches

MOT: Run

5 rounds of that

Second
EMOM 10

  • Flying Squirrels
  • LBC
  • Seal Jacks
  • Good Morning

MARY: She was not answering today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers, More Dad-vice, Praises, etc.

TClap |
0

Pirate Party

Leave a comment

WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn

TClap |
0

Sandbag & Rucksack workout

Leave a comment

WARMUP:

  • 20 Side Straddle Hops
  • Down dog (stretch out the calves) to up dog
  • 20 Big Arms Circles 10 forward and 10 back

THE THANG:
Move with rucksacks and sandbags to the crosswalk by the baseball field. Traverse around the TCES campus and stop for the occasional beatdown per below.

  • 50 Sandbag overhead lunges [50 steps]
  • 50 4ct flutter kicks [sandbag or ruck pressed away from chest]
  • 20 sandbag front squats
  • 20 sandbag tosses
  • 50 Sandbag overhead lunges [50 steps]
  • 20 lateral sandbag pulls + mountain climber 4ct
  • 10 sandbag tosses over each shoulder [20 total tosses]
  • 20 sandbag Pushups
  • 20 sandbag thrusters

Head to COT

  • 5 sandbag man makers
  • Finish: 1 minute overhead sandbag hold

MARY: N/A
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is… Prayers for travel, marriages and healing

TClap |
0

Lots of Lunges

Leave a comment


WARMUP: WINDMILL,STRAWBERRY PICKER,MOROCCAN NIGHT CLUB, SSH
THE THANG:Bag Toss, Over Head Press, Squats, High Pulls, Man Makers, Over Head Ruck around parking lot. 10 REPS EACH EXERCISE.
MARY: LBC'S,FREDDY MERCURY, BOX CUTTER
ANNOUNCEMENTS: BETHEL MENS SHELTER AND NEWSLETTER EVENTS
COT: ENDED WITH PRAY 🙏 FOR TRAVELING RESTORATION IN MARRIAGE AND RELATIONSHIPS

TClap |
0

Bi’s & Tri’s

Leave a comment

WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

TClap |
0

Loaded sink

Leave a comment

WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins
THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some manmakers/burpees were mixed in at the end.
MARY: Yes
ANNOUNCEMENTS: Take your chickens to poppins
COT: Prayers and praises

TClap |
0

Touring

Leave a comment

WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2

MARY:
– Various Mary for the last 4 minutes led by the attendees

ANNOUNCEMENTS: Read your newsletter.

COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.

TClap |
0

Kitchen Sink 3.11.26

Leave a comment

Warm ups: SSHs, Imperial Walkers, arm circles.

Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax performed exercises (merkins, squats, swings, lat pulls)
Lap around the parking lot with ruck.
Second round- weight moved between islands while pax bear crawled with exercises (squats, ruck press)
Lap around the parking lot with bell carry back to the flag ( drop bell)
Carry sandbag to field, bag toss to midfield and back.
Back to COT.

TClap |
0

heavy wheel of fortune

Leave a comment

WARMUP:
– SSH / WM / IW
THE THANG:
– modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer.
– Jack Webb with ruck: 1/4: merkins+OH claps
MARY:
– man-makers in cadence
ANNOUNCEMENTS:
– read your newsletter
– sign-up for our upcoming and cool CSAUP’s!
COT:
– pray for UHaul and his family

TClap |
0