Tag: Rosie

Goose got loose

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WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat,
THE THANG:Circuit 1: Bear Crawl Burner (10 minutes)

Perform 3 rounds, or AMRAP in 10 min:
• Bear Crawl Forward 20 yards, then reverse crawl back
• 15 Merkins (modify: incline or on knees if needed)
• 20 Big Boy Sit-ups
• 10 Jump Squats (scale: regular air squats)

Recovery Option: Walk a lap or 30 sec plank hold between rounds.

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? 3. Circuit 2: Step-Up Strength Set (10 minutes)

Find a sturdy surface (bench, wall ledge, curb, or low bleacher). Do 3 rounds:
• 20 Step-Ups (10 each leg)
• 15 Bulgarian Split Squats (use same surface, 8 each leg)
• 20 LBCs
• 10 Burpees (scale: 5 if needed)

Note: Step-up pace can be moderate to preserve legs for later.

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? 4. Circuit 3: Full Body AMRAP (10 minutes)

As Many Rounds As Possible in 10 minutes:
• 10 HR Merkins
• 15 Air Squats
• 20 Mountain Climbers (R+L = 1)
• 15 Lunges (total)
• 30 sec plank hold

Goal: Consistent pace, emphasize form.

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? 5. Cooldown Yoga Flow (7 minutes)

Guided Flow:
1. Downward Dog – 30 sec
2. Step to Forward Fold – 20 sec
3. Slow Roll Up to Mountain Pose
4. Warrior I (R) – 30 sec
5. Warrior II (R) – 30 sec
6. Flow to Plank → Cobra → Downward Dog
7. Warrior I (L) – 30 sec
8. Warrior II (L) – 30 sec
MARY:
ANNOUNCEMENTS:
COT:

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Ring of Fire around the rosie

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WARMUP: SSH, Imperial walkers in sync, cherry pickers, windmill, moroccan nightclubs
THE THANG: 10 Hill sprints with exercises in between. We covered pull-ups, planks, Cindy presses, swings, merkins, man makers and more
MARY: Plank to the finish
ANNOUNCEMENTS:
COT:

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Rose Infested Snake Pit

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WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers
THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian Deadlifts (1 or 2 leg), OH Press
MARY: You know I timed it perfect
ANNOUNCEMENTS:
COT: Pauly D in the home stretch. Being a dad can be tough.

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Spring Closeout

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GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.

WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always

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Don’t need a lot of ground to cover

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Form matters and our space is limited. Let’s get to work.
WARMUP: A short jog with some butt-kickers & side shuffles.
THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells.
One PAX would farmer carry the two sand bags (leaving his bell behind) and travers roughly 40yds total while the other PAX completed an exercise. Everyone got 2rds on the bags while the following exercises were completed.
Thrusters, OH Press (L), OH Press (R), Simbas, Curls, OH Tricep Extensions, Flutters w/ Press, Bent Over Rows, Dead Lifts, Standing Lunge (Left leg in front), Standing Lunge (Right leg in front).
Ditch the bags and overhead carry the bells to the front of the stadium. Form 2 lines facing each other.
Focus on form and identify the man across from you. He was your competition and your accountability.
Perform real squats until one of you take a break then we do 5 Man Makers
Repeat this evolution but doing overhead presses then 5 thrusters when failure occurs.
Very interesting to realize when these are the parameters, you’re apt to work much harder. Nobody wants to quit on someone else.
Shuffle with your bell over to the circle and form 2 columns (formation) facing me. Very reminiscent of the way Santini used to line us up.
20 KB Swings then a 20 second hold with the KB out front.
20 Low Squat pulses (yes, you Redwoods remember these) then a 20 second low squat hold (keep your chest up)
20 Flutters w/ Press and a 20 second Canoe hold
Shuffle up the hill to the maintenance entrance, do some more work.
Down to the gate for more work. Back to COT for more work.

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: Indeed. Stays in COT.

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EMOM HELL

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WARMUP: SSH, merkins, windmill, navy seal burpees

THE THANG:
30 min EMOM
Ascending Rep Count
Mins 1-5: 5 reps
Mins 6-10: 10 reps
Mins 11-15: 15 reps
Mins 16-20: 25 reps
Mins 21+ 40 reps

Exercises: (if you fail to complete required reps, move to next exercise in next round)

Navy seal burpees
Burpees
Hand release merkins
Jump squats
SSH
Sprint

Had some extra time so did some sprints with exercises

MARY: nope
ANNOUNCEMENTS:
COT: only you can hold yourself accountable. What do you do when your jester tempts you and nobody else is around to hold you accountable? Do you do the right thing?

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Kettlebell Ladder

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WARMUP: Moroccan Night Club, Windmill, Cherry Picker
THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row – Nur, calf raises, Deadlift, KB Merkins
MARY: LBC’s, sit ups, overhead lift
ANNOUNCEMENTS:
COT:

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Do The Work – Get Sore

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WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property.
Typical warm culprits: SSH, Merkins, Squats, Wind Mills
THE THANG:
50% effort run to the stop sign at Whites Rd, 25 Merkins
Run back to the start, 20 Squats
75% effort run to stop sign, 15 Carolina Dry Docks
Run back to the start, 10 Jump Squats
100% effort run to the stop sign, 5 Diamond Merkins

Mosey past the start and continue to the parking lot adjacent to the stadium entrance for a bear crawl accumulator.
Bear crawl 3 parking lot spaces then 2 Carolina Dry Docks
Bear crawl another 3 spaces then 3 CDDs.
Bear crawl another 3 spaces then 4 CDDs.
Continue the trend until the end of the lot.
3/4 of the way through this evolution, I was reminded of a message that has been ringing in my head frequently. I shared this with the PAX:
“Everybody wants to be strong but nobody wants to be sore.”
This is a reference to wanting the hardship to pass while reaping the rewards of the finish product. As we all know, growth happens in the journey, long before you reach the finish line. Embrace the soreness.

Now, crawl bear back to the starting line then make our way to the goal line on the football field. We’ll be performing a modified “corners” evolution.
10 Flutter Kicks I/C, Run across the field to the other side of the same goal line for 10 Flutter Kicks I/C, Run 100yds to the other goal line but on the same side of the field for 10 Flutter Kicks I/C then across the field for 10 more Flutter Kicks I/C.
Now, run to the 20yd line and execute the same evolution while performing 10 American Hammers I/C at the stops.
Now, run to the 40yd line with 10 LBCs at the corners.
Make our way back to the start for a 100yd sprint then a 100yd NUR back.
Make our way back to the parking lot and run back to COT with a few stops for a Merkin variety along the way.
Lastly, 1min elbow plank hold.
Remember, don’t shy away from doing the hard work in life and embracing the soreness. Additionally, don’t assume you’ll get a fresh start to tackle a challenge because after all, nobody cares what you can do fresh.

MARY: Integrated throughout
ANNOUNCEMENTS: Newsletter
COT: For Sure

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The ladder of all ladders

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Mosey down to the far end of the parking lot by the baseball field.

Dynamic warmup

30 seconds on 10 seconds off
8 rounds
SSH
Windmill
Seal Jack
MNC
Imperial Walkers
HR merkins
Squats
Flutters

The thang

Ladder concept…run to a cone and do the reps assigned at the cones. Go back to the start do 5 squats and then go to the next cone etc…

Exercises were merkins and LBCs

Also had a burpee whistle blown at my discretion. 3 burpees each time.

So the cones were lined up at the distance from “home”

So .05 was cone 1…. .10 was cone 2 etc… all the way to cone .25.

We were able to wrap up with most getting to 2.5-3.0 miles and everyone got 150 LBCs and 150 Merkins. Thanks to Rosie for the opportunity!!!

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What’s a Kraken Man-Maker?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats

Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top

THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
 
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:

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