Tag: Rebound

Some % better is better than 0%

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WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups

Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls

Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear

MARY:

Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting

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Not All Heroes Wear Capes

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YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did:

Warm-up
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
– 10 SSHs (IC)
Run the Main Street to Clebourne, to COT loop

Round 1
– 10 Burpees
– 20 Merkins
– 30 LBCs (Little Baby Crunches)
– 40 Squats
– 50 Calf Raises
Run the loop

Round 2
– 10 Wide Arm Merkins
– 20 Lunges
– 30 Flutters
– 40 Overhead Claps
– 50 Side Straddle Hops
Run the loop

Round 3
– 10 Diamond Merkins
– 20 Jump Squats
– 30 Big Boy Sit-Ups
– 40 Alt. Shoulder Taps
– 50 Moroccan Night Clubs
Run the loop

Repeat until time

NMM
When we’re young, our heroes wear capes. As we age, our new heroes wear flaws, scars, and wisdom. They quietly show up, do the work, and expect no applause. Growing up isn’t about losing heroes, it’s about finding real ones.

You men are my heroes. You each have special gifts that I admire. You may not see it, but we do. Spending time in the Gloom with you men makes me better. Thank you.

IJ

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Smoked Heavy Stogies

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Imperial Walkers – 20 IC
Moroccan Night Clubs – 20 IC
Low Slow Squat – 10 IC
Strawberry Pickers – 15 IC

Main Thang:
? Circuit 1 – 3 Rounds:

10 KB Goblet Squats
10 KB Lawn Mower
10 KB Curls
20 KB Swings
20 KB Deadlifts
? Rest 30 sec after each round

? Circuit 2 – The Grinder (10 mins)

(EMOM – Every Minute On the Minute – for 10 mins)
Minute 1: 10 KB Clean & Press
Minute 2: 10 KB Halos

Finisher – Kettlebell Catcher’s Squat Hold (3 mins) Hold deep squat with KB in goblet position – as long as possible. If you break, do 5 Man Makers then return to hold
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Convergence??

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WARMUP: mosey up the hill behind the AO. Warm up exercises every few lightpoles

THE THANG: go to wal mart and meet Golden Corral PAX for a partner DORA 1/2/3

100 merkins
200 squats
300 LBC’s

Mosey back with a few exercises in cadence on the way.

MARY: she wasn’t there. Open to all men.

ANNOUNCEMENTS: Read your newsletter

COT: 5th core principle

Thanks for the call Barkley. :eye:

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Circuit

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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

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Cards with Dora

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WARMUP: SSH, cherry pickers, Moroccan night clubs
THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers

Card game:
Round 1:
:diamonds:- dry docks
:hearts:- Merkins
:spades:- Superman’s
:clubs:- shoulder taps

Round 2:
:diamonds:- squats
:hearts:- ssh
:spades:- calf raises
:clubs:- imperial walker

MARY: Freddie mercury, American hammers, heel taps, big boys, dying cockroach
ANNOUNCEMENTS: newsletter, convergence
COT: prayers for Paul D becoming a father, prayers for travel

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25 burpes?

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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

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Always a crowd pleaser…

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WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.

Do what the cards say based on suit and #.

– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back

MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!

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Harold and Kumar go to coaches box

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WARMUP: helping one another pull our rain coats over our rucksacks.

THE THANG: Headed out towards the coaches box, logged around 3 miles total.

– Went one way to find a locked gate.
– Second shot was through the construction site but decided against.
– Third idea was the baseball field but with the rain we didn’t want to ruin the field.
– Finally we found a quick sneak through and made it to coaches box…just in time for some merkins and to turn around a high tail it back.

Along the journey we stopped for merkins; calf raises, and squats few times.

MARY: None

ANNOUNCEMENTS: Brawnys new site Q announced, tort and hare, Hog and Coyete; Bethels Men shelter.

COT: Prayers and praises for the guys being out there and supporting one another, stress of things not going according to plan, and hope for a none stressful environment with extended family.

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