Tag: Pollo Hermano

But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Macarena Merkinfest

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WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

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Sandlot Stations ?

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Disclaimer Shared and Injuries reported

WARMUP:

All x 10
Windmills
Cherry :cherries: Pickers
Hillbillies Walkers
Imperial Walkers
Mosey around lot

THE THANG:
Circuit Training composed of 3 Rounds with 8 Stations and 3 modes of transportation

1 Round = 8 Stations w/10 reps each
After one round choose a mode of transport from the following list and move from one island to another and back.

Rinse and repeat for 45 mins

6 Rounds in total :heavy_equals_sign: 480 Reps

Modes of transport :
– shoulder Carry
– bear hug :people_hugging: carry
– farmers carry

Stations :station: Movements all with sandbags and 10 reps each

Over head press with flutter kicks
Squats
Bent Over Rows
Triceps
LBCs
Loaded American :us: Hammer :hammer:
Good morning :sunny: Sandbags
Calf Raises

MARY:

She was never :thumbsdown: found!

ANNOUNCEMENTS:

Read your newsletter, Bethel Ministries, Fort Mill Center Lawn Care, Manion,

COT: Always stays in COT! Keep praying for each other. Reach out to your brothers. Check in on each other. We are not intended to do this life by ourselves.

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What’s a Walkin’ Merkin!?

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WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips
THE THANG:
– Run 1/2 Mile – around the MS drop-off loop, up to the flag by the Elementary School drop off loop, pause and salute the flag, down the hill at Dave Gibson and back up to base camp at the top of the hill by school entrance; Partner up
– 100 Sumo squats, with partner run down the hill and back to 3 curb burpees and swap.
– 100 Walkin’ Merkins!!!, partner run down the hill and back to 3 curb burpees and swap.
– 100 Side Lunges, partner run down the hill and back to 3 curb burpees and swap.
– 100 Heels to sky, partner run down the hill and back to 3 curb burpees and swap.
– 50 Monkey humpers each for 100 per unit.
– Run 1/2 Mile back through the reverse route with the salute, stop at brick walkway infront of the MS the bear crawls to the stop sign, finish run to COT
– At COT a round of UP – DOWNS, then some Mary
MARY: LBC’s, Cow Milkers, American Hammers, Box Cutters
ANNOUNCEMENTS: Cannoli Run, Bethel Men’s Shelter, Read your news letters
COT: It is what it is… Prayers for the families of those in attendance, and the rest of y’all! Thank you Jesus; that resurrection thing is real!

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Recyling is good for the Pax

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WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck
THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts (150), bench press (200, curls (150) and swings(100).

Then we did 11’s with manmakers and Overhead press to finish it off
MARY: she wasn’t there
ANNOUNCEMENTS: cannoli run
COT: prayers for the families of one friend and one relative who are no longer with us.

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Part Deaux Sole To Soul Trails

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WARMUP: Yerp

THE THANG: 9 merry men rucked to the woods and spent some time in the rocky rooty trails to strengthen their ankles and feet.
MARY:
ANNOUNCEMENTS: Cannoli Run
COT: Prayers For Cornerstone Moms Healing and Safe Travels For Spring Breakers.

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Rosie does the dishes

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WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

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Over the Hill and through the woods…twice

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WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times

MARY:
ANNOUNCEMENTS:
COT:

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Get The Work Done – KB Style

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WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

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