Tag: Pollo Hermano

Beat the deck #1

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WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops

THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats

430 reps total
10 jogs total

MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc

ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour

COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.

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Deck of Cards

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WARMUP: SSH, CP, WM, Run a lap around the parking lot
THE THANG:
Worked through a deck of cards 52+2 jokers
Hearts – Manmakers
Clubs – Ruck Swings
Diamonds – Squats
Spades – Flutters w/ Press
Jokers – Run a lap around the parking lot
MARY:
ANNOUNCEMENTS: Blood drive, Bethel Men’s, Tortious & Hare
COT: Closed in Prayer

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Dr. Izumi Tabata

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WARMUP:
THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds each. Made our way back to COT
MARY: two minutes of stretching
ANNOUNCEMENTS: Murph at NAFO, :turtle:& :rabbit2:
COT: closed in prayer

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Over the hill and through the woods

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WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises

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Do You Suffer in Silence?

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WARMUP:
– Moroccan Night clubs
– Low slow squats
– Imperial blocker

Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time. Non-carrying partner must be completing exercises while partner is carrying. Once partner 1 gets to the top, he calls for his partner to bring something up the hill while he begins the exercises at the top. Once the second partner gets to the top, he begins to complete exercises while partner 1 heads back down to start empty handed. Then partner 1 calls for partner 2 to move, and he begins to exercise until he gets to remaining gear. Repeat.
Bottom exercises: goblet squat w/bell or block, calf raises w/gear
Top exercises: 2-hand upright row w/gear, calf raises w/gear
THE THANG:
Gear up and head to the parking lot in the back of the school for 4 corners. Drop gear in the center, but keep ruck on for all exercises. Every time you get to the center, complete 10 squats.

Take your bell-only to corner 1 and complete 10 U-Hauls, back to center, corner 2 bring bell and block and complete 10 alternating single-arm curls, back to center, corner 3 bring block-only and complete 10 lunge squats with block overhead, back to center, corner 4 bring bag-only and complete 5 man makers.

Repeat until it’s time to return to C.O.T.
MARY: Load blocks into truck
ANNOUNCEMENTS:
COT:

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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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