Tag: Pocahontas

Cornered by 7’s

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WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things.
THE THANG: We moseyed over to another lot and got to it

Each round was the same exercise in each corner as listed below.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Lunges (R + L = 1)

MARY: we had a little time for Mary.
ANNOUNCEMENTS were made and we ended with a prayer.
COT:

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Dora the Sore-a

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WARMUP: SSH Imperial Walker Hillbilly Walker Moroccan Nightclub Cherry Picker Hamstring Stetch Quad Stretch
THE THANG: Dora style: 100 swings 100 curls 100 merkins with a hill run, 150 bent over rows 150 kb squats 150 shoulder press with a hill run. Farmer carry laps.
MARY: rotating fashion
ANNOUNCEMENTS: Murph on Memorial Day
COT: Prayers and Praises

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Smokin Kettlebell Beatdown

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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: Farmer's 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

Announcements: Read your newsletter
COT: Prayers and Praises

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7-14-21 M&M’s

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WARMUP: The Pledge of Allegiance
THE THANG: Mosey to corner of Pine and Leroy. A repeating ladder at each intersection, 7 diamonds at first intersection, back to bottom of ladder for 5 squats, 14 Regular Merkins at 2nd and back for squats, 21 Wide arm at 3rd and back for squats, repeat pattern at 4,5,6 intersections. At the church 16 hand release merkins (100 total)
MARY: a touch while 6 caught up
ANNOUNCEMENTS: Garbage pick up
COT: STK

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5/6/26

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WARMUP:
SSH
Imperial Walkers
Hilbilly Walkers
Cherry Pickers
THE THANG:

Heavy leg and abs day!
Pick a leg exercise from bucket, 22 reps
Pick an ab exercise from bucket, 22 reps
After count of 22 and 22, run a lap around parking lot. Sprint at end.

Leg: Jump Squats, Bobby Hurleys, Squats, Apollo Ohno, Calf Raises, lunges, Jumping Lunges
Abs: Flutters, Rosalita, LBC, Big Boys, Penguins, Box Cutters, V-ups

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Cindy EMOM

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WARMUP: Windmills, Cherry Pickers, up/down dog, stretching
THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way. Carried our dates down to the bus loop and paired up for catch me if you can, partner 1 went down the loop, partner 2 did an exercise, round 1 Big Boys, 2 Diamond Merkins and 3 was burpees. Brought Cindy back towards her house for a 5 minute EMOM, 5big boys and skull crushers then flutter to end of minute
MARY: Did have a brief second date with Mary
ANNOUNCEMENTS: > Cannoli and Murph
COT: Required

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Magic Carpet Ride

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch
THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump squats with a wall hop in between, grabbed some cindys for some finishing moves then back to COT
MARY: 3min plank
ANNOUNCEMENTS: Yes
COT: Prayers and Praises

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There and back x6

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WARMUP: mosey to bottom of Brayden
THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to the stoplight then jailbreak back to COT
MARY: Ferris Wheels
ANNOUNCEMENTS: newsletter and Mother’s Day.
COT:

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555-5555

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Warmup

  • Bear Crawl
  • Goblet Squats
  • Heels to Heaven with Kettlebell Press
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • American Hammer with Kettlebell
  • Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Transit: 10 paces of bear crawl. Mosey the remainder.

  • 100 Kettlebell Clean (alternate after each 1)
  • 200 Back Rows (alternate sides after every 10)
  • 300 Swings

Partner walk. Alternate between the following with your partner:

  • 10 step lunge walk (5 on each side.)
  • Farmer’s Carry of both kettlebells.

Called Exercises as we walk back towards COT

  • Goblet squats
  • American Hammers
  • Swings
  • Merkins
  • Curls
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The Manion WOD

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WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT

Missing 4 names.. sorry guys, I was smocked…

🎄Tinsel🎄 out…

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