Tag: Pollo Hermano

Australia Toilet Water

Leave a comment

It was a steamy day at The Stockade, so even though we stayed away from the dumpster juice things got juicy.

Warmup Wall Work:
Side Straddle Hop
Windmills
Burpee Wall Sit
The Australian
The Peoples Chair with overhead claps

We Froggert’ed across Gold Hill Road over to the Golden Arches for some Four Corners.
Seven Laps – Four Corners – Add an exercise each round:
1 Burpee
2 Squats
3 Dry Docs
4 Lunges
5 Merkins
6 BB Situps
7 Seal Jacks

Ran back to the wall for some Bulgarian Split Squats (Band Camp Approved).

Back to COT for Prayers and Praises.

JWow

TClap |
0

Swole Chicken with a Side of Mary

Leave a comment

Swole Chicken with a Side of Mary
WARMUP: Ruck to lot behind Starbucks
– SSH
– CASBAH #2’s
– CHERRY PICKERS
THE THANG:
– Ruck to the stairs up and down to the hotel for Irkins.
– Ruck back to the amphitheater. More Irkins.
– Ruck to the roundabout. More Irkins.
– Ruck up to “21” and about face.
– Ruck to the roundabout. More Irkins.
– Ruck back to the amphitheater. More Irkins.
– One more time up and down the stairs
– Back to COT for some Mary

MARY: Round Robin U-Call-It
– LBCs
– Flutter press
– Box cutter
– Big boys
– Dolly Partons
– Heel taps

Mary left and some called out arm work
– Curls
– OH Press
– Lat extension
– Dead lift

ANNOUNCEMENTS: Bethel Men’s Shelter tonight (5:30 Curtis St -Rock Hill), Independence Day convergence, Sweaty Barry (he got new shoes BTW)
COT: prayers for the job hunt, for school transition, court hearings, family, growth, freedom and healing.

TClap |
0

Circuit

Leave a comment

WARMUP: cherry pickers, windmills, Moroccan night clubs
THE THANG: 5 pain stations
1. Sandbag – 20 dead lift, squat, shoulder toss
2. Kettlebell – 20 curls, swings, overhead press
3. 25 merkins, dry docks, shoulder taps
4. 25 SSH, squats, imperial walkers
5. 25 LBC’s, flutter, American hammer

Rinse and repeat for 45 minutes
MARY:
ANNOUNCEMENTS: convergence, golf tournament, Christmas party
COT: travel, family, patience

TClap |
0

Smoke Out the Gophers…

Leave a comment

WARMUP: WARM-UP (10 minutes)

Activation Circuit (4 minutes – 40 seconds each)

1. Low Slow Squats (focus on depth and control)
a. 1-2-3-1, 1-2-3-2 – 10X
1. Push-up to Downward Dog (shoulder activation)
2. Pickle Pointers with Pause (2-second hold at top)
3. Plank with Shoulder Taps
a. 1-2-3-1, 1-2-3-2 – 10X

Dynamic Movement Prep (6 minutes)

• SSH (wake up the nervous system)
o 1-2-3-1, 1-2-3-2 – 10X
• Arm Circles: 10 forward, 10 backward each arm
• Leg Swings: 10 front-to-back, each leg
• Torso Twists: 15 each side (extra for spine mobility)

WARM-UP – PART II

LINE UP

• Walking High Knees: 30 steps
• Butt Kickers: 30 steps
• Bear Crawl forward 10 steps
• Crawl Bear backward 10 steps
• Walking Lunges: 12 each leg (slower, deeper)
• Low Slow Squats (focus on depth and control) 15 reps (slow and controlled)

THE THANG:

WITH SANDBAGS – ROUND I
5 MM. JOG to end of parking lot-> 10 SQUATS
LUNGES back to start – 5 MM
OH Toss to EOPL 10 SQUATS
Jog back to start 5 MM

1 minute rest

WITH SANDBAGS – ROUND II
10 Seal jacks Rifle Carry to EOPL 10 Merkins
Lunges back to start 10 Seal jacks
Jog to EOPL – 5 Merkins
Walking OH press back to start – 10 Seal Jacks

STAIRS WITH SANDBAGS
2 rounds of bleachers then walk to COT

MARY: Had heat stroke. Didn’t show.
ANNOUNCEMENTS: Bethel Men’s Shelter, Independence Day convergence, Sweaty Barry
COT: prayers and praises for Luka, Matteo, <@U08NJ8FF1PF> 1st child is coming soon!!, <@U011KKZ17U6> 14th anniversary

TClap |
0

Salty chicken – IYKYK

Leave a comment

WARMUP:
SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles

All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses.

THE THANG:
Overhead carry around large school loop around fields. Every time you dropped the ruck, you had to do 5 man makers.

To give our shoulders a break
5 man makers
Curls – 20
Squats – 20

Next we teamed up. Looping around the parking lot one Pax would overhead carry and partner would front carry behind you. After both pax carry to failure, 5 man makers and keep moving until you finish the loop.

Next we moved down to the pavilion for:
3 rounds starting at the bottom
Bear crawl to first level
10 merkins with ruck
Walk to 2nd level
15 squats with ruck
Walk to 3rd
20 LBCs with ruck

Walk along path back to bottom. Repeat until 3 rounds are completed.

Move up to playground behind school

Place all rucks in a pile and pax line up shoulder to shoulder
One pax starts to pull ruck through passing to next. Pull all rucks to one side.
5 merkins
Pull all rucks back through
5 merkins

Bear crawl with ruck pull to opposite end of playground.
10 OH press in cadence
Crab walk with ruck back start.

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Waldo where are you?

Leave a comment

WARMUP: None ! Got out of the car running to catch up.
THE THANG: Ruck to <#C055Y70G5QE>, show some grit and hall ass back to COT!
MARY: She was creepy, saw some dying <@U02D42U9J21> movements
ANNOUNCEMENTS: The Barry, 4th of July Convergence, Fort Mill Center Lawn Care, Bethel Church
COT: Always stays in COT!

TClap |
0

Bear crawls and Doras

Leave a comment

WARMUP:
SSH
Moroccan Nightclubs
Michael Phelps
Imp Walkers
Abe Vigodas
Cherry pickers

THE THANG:
4 corner islands trip
MOT: bear crawl and toy soldiers
Pass around bell while doing timed workout
Squats
Lunges
Man makers
Plank
Deadlift

Worlds shortest Dora
10 merkins
15 squats
20 LBCs

Mary
Freddy mercury
LBC
Squats

ANNOUNCEMENTS:
Bethel
7/4 convergence
Sweaty Barry

COT:
Brotherhood
Family and marriage
Luka
Matteo

TClap |
0

25 burpes?

Leave a comment

WARMUP: SSH, Cherry picking, Moroccan club
THE THANG: Dora-ish 8 workouts
with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins)
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: Duck prayed us out

TClap |
0

Halfway there…… 10 Seconds….

Leave a comment

Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

TClap |
0