Tag: Rosie

Pyramid of Pain

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WARMUP:
SSH
Moroccan night club
Windmills
Squats
Swings
Merkins
THE THANG:
Pyramid of Pain:

With a partner:
Partner A does the movement
Partner B holds a plank, then switch after each movement
Complete each round plus all rounds before it
Run up the hill after each roubd

R1: Burpee to Overhead x5
R2: Merlin’s x20
R3: Overhead press x10 each arm
R4: Curls x20
R5: Thrusters x20

BONUS ROUND:
500 (ish) swings between you and your partner. Partner not swinging can recover.

MARY:
ANNOUNCEMENTS: several
COT: prayers of gratitude and healing

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Eastside Mafia Snot Woggler

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WARMUP: in cadence – SSH, windmill,
Hillbilly Walkers, imperials, merkins
THE THANG: mosey to the Farm house hill, partner Dora x 4:
100 SSH
200 marks
300 squats
400 lbc
Mosey back corner of red stone parking lot

4 Corners of Pain
25 hand release merk
50 jump squats
75 big boy sit-ups
100 flutters

MARY: pax called Marvelous mary exercises

ANNOUNCEMENTS: VQ
Tomorrow for <@U087NCUTMPT> at <#C02P7E6JT55>
Get ready for American jackal gear coming to f3 store
Convergence coming to hive
D2d
jaegermeister

COT: long and distinguished

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Bucket of pain, Trivia and Wheelbarrow

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WARMUP:
Overhead clap, Moroccan night club, side saddle hope and squats
THE THANG:
Bucket of pain / trivia with wheelbarrow push
– pick an exercise card / trivia question, announce the exercise for the group, nur to the wheelbarrow, push the wheelbarrow up and down the incline, bear crawl back to the group.
– Ask the trivia question. Wrong answer = 5 burpees. We did a lot of burpees. C was the most common answer.
– Repeat process until all PAX had fun with the wheelbarrow.

Partner exercise
– 40 burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side straddle hop
– Repeat

Returned to COT.
MARY:
ANNOUNCEMENTS:
– D2D
– Bethel men’s shelter
– Convergence for Battle bot
–
COT:

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Audible

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Due to lightning in the area YHC called an audible and we took it to the parking deck for a simple but effective beatdown.

We warmed up with SSH, Imperial Walkers. Windmills and Mountain Climbers.

The Thang:
Lunge Walk 20 Paces
10 Star Jumps
Repeat for 5 rounds

Lunge walk 20 Paces
15 Merkins
Repeat 5 rounds

Bear Crawl 20 Paces
20 Squats
Repeat 5 rounds

Lunge Walk 20 Paces
10 Carolina Dry Docks
Repeat 5 rounds then back to the lunge walks and Star Jumps.

Back to COT for a little Mary.

Announcements and prayers were made.

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Post Super Bowl Hominy Grits

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer
– Plank (remain in plank, then put right arm then left arm in air)
SOUNDTRACK: See Amazon playlist: “Post Super Bowl American Jackal” This playlist had various songs relating to Philadelphia, Eagles, as well as just general winning.
THE THANG:
Part 1:
80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2:
Complete the first exercise on the active list. Then do the first static hold exercise. Run lap with a 10 pace bear crawl to start. Repeat with the second exercises on each list. When you hit the end of each list, repeat.
Active List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 LBC
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Flutters
20 Bench Dips
20 Lunges
Static Hold Exercises:
30 Second Plank
30 Second Hold Squat
30 Second Forearm Plank
30 Second Bench Dip Hold
MARY: n/a
ANNOUNCEMENTS: Various.
COT: Commission to go out and be leaders this week.

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Med balls, sandbags and sledgehammers

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WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.

Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.

We had 3 sledgehammers waiting for us…

Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.

Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.

I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.

Shoulders will be smoking tomorrow.

MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.

Tinsel OUT

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