Tag: Shower Curtain

12 Days of KB Christmas

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WARMUP:
Quick mosey, SSH, low slow squats, windmill
THE THANG:
12 days of Christmas
1. Man maker
2. Clean and press
3. Single leg dead lift
4. Curls
5. Bulgarian split squats
6. Chest press
7. Skull crushers
8. Squats
9. OH press
10. single arm swings
11. LBCs
12. Man makers

MARY:
Some dumb tic toc merkin challenge, why? Because my son said I should.

ANNOUNCEMENTS:
Christmas party
COT:

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One arm at a time

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WARMUP: mosey, 5 reps each arm of swings, row, clean, press and snatch
THE THANG: Dora
Each partner does all of the reps each round if the bell is set down the punishment is one burpee first round, two second round and so on.

15 man maker buy in

Rd one: 60 single arm swings
Rd two: 50 single arm rows
Rd three: 40 single arm cleans
Rd four: 30 single arm press
Rd five: 20 single arm snatch

Between rounds one partner plank while other farmer carry and rotate.

MARY: no
ANNOUNCEMENTS: newsletter
COT: yes

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Be Consistent with Da Bell

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WARMUP: Some warm up included
SSHs
Lunge KB twist
Low slow squat
Reverse Lunge walk
Merkins
Moroccan Nigjt Clubs
Hill Billy walkers
ImperialWalkers
Sumo squats
Mosey
THE THANG:
Tabata
4 rounds 20 seconds each
Good mornings
Swings
Cleans
Overhead Press
Tri extension
Bent row
Curls
Merkins
Between each round take a lap around islands

MARY:
Wrap up with 6 exercises of Mary
LBCs
Hello Dolly’s
Flutters
Dying Cockroaches
Airborne hip moves
Big boys
ANNOUNCEMENTS:
COT:

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Amory

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Work Hard to become better!

WARMUP: N/A

THE THANG:
Kettlebell workout
10 Thrusters
Riffle carry to pain station
25 Kettlebell swings
Riffle back to starting point
10 Thrusters
Riffle carry to pain station
25 Lunges
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell split stance
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell goblet squats
Riffle carry back
10 Thrusters
Riffle carry/ 25 Man Makers
Riffle carry
10 Thrusters
Riffle carry/ 25 kettlebell deadlift
Riffle carry
10 Thrusters
Riffle carry/ 25 Diamond :gem: Merkins
Rinse @ repeat

MARY:

ANNOUNCEMENTS: check Slack

COT: multiple prayer requests

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Zero Running

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WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1

MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer

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Zero Running

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WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1

MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer

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Pyramid scheme

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Normal warmups: SSHs, Walker’s, windmills, mountain climbers, Peter Parkers, & Parker Peters.

Series of pyramids with movement following. Pyramid was 10 merkins w/bell pull thru, 20 goblet squats, 30 American hammers, 20 swings, & 10 OH presses (5 each side).
R1 movement was bear crawl moving bell out 2 lines, then crawl bear back moving bell.
R2 movement was lunge walk with bell pass thru out, reverse lunge with most passthru.
R3 movement was hold bell straight forward across lot then overhead carry back.

Split into groups of 3. 1 PAX is timer running to far aide of lot and back. 1 PAX doing bent over rows using 2 bells. 1 PAX doing curls. We did 2 full cycles of that. OH carry back to start for a couple of mins of Mary before COT.

Thx for the opportunity to lead Shower Curtain! And welcome Sambora.

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4 Corners of Pain

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WARMUP: Yes

THE THANG:

4 Corners Circuit/4 Stations/5 Exercises Each Station
Run a Lap After Finishing Each Station (after carry)
Transport KB Between Each Station With Carry/Exercise

Station 1:
Goblet Squat x 20
OH Press x 20 (L/R)
Merkin x 20
American Hammer x 20 (L/R)
OH Carry to Next Station

Station 2:
KB Swing x 20
Bent Row x 20 (L/R)
Mountain Climber x 20 (L/R)
KB Side Bend x 20 (L/R)
Suitcase Carry to Next Station

Station 3:
Lunges x 20 (L/R)
Curls x 20
Burpees x 20
KB Around the World x 20
Murder Bunny to Next Station

Station 4:
Deadlift x 20
Skull Crusher x 20
Plank Jacks x 20
KB Sit Up x 20
Goblet Shuffle to Next Station

Repeat until time

MARY: Yes
ANNOUNCEMENTS: Newsletter
COT: Yes

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