Tap The Taint

WARMUP:

SSH until the stragglers joined us = 30 in cadence.
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

THE THANG:

KB Swings x 30
Snatch x 30 (15 each side)
Side bends x 15 each side (cadence count)
Lap around parking lot
Repeat x3

Heel elevated squats x30
Reverse lunges x30 (SC)
Good Morning x15
Lap around parking lot
Repeat x3

MARY:
N/A

ANNOUNCEMENTS:
Newsletter

COT:
Family, patience, marriages, day to day struggles, and addictions

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Kettlebell Chaos: Four Rounds of Fury with 20 Swingers

Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer.
Warm up :
Cherry Pickers
Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center.
Overhead claps.

The Thang:
Round 1
45 Seconds of Kettle Bell Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Imperial Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Lower Leg Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Run a lap around the parkinglot

Round 2
45 Seconds of Right Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Wide Leg Kettlebell Deadlift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the Parking lot with the kettle bell hit the speed bump rifle carry, make it to the turn regular, hit the next speed bump riffle carry, get to the turn regular till you get back to the start.

Round 3
45 Seconds of Kettlebell Pass Under Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the parkinglot with the kettlebell make it around the bend and slowsy to the next bend then regular till we get back to the start.

Round 4
45 Seconds of Kettlebell Overhead Press
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Time is is up Recover.

Announcements, Prayers and Praises

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Smoked Heavy Picker Uppers

Reviewed the F3 Mission and Core Principles
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers
THE THANG:
Stage 1 = 100 Kettlebell Swings
Stage 2 = Dora (Team up with a Partner): 50 Man Makers, 100 Shoulder Presses, 150 Goblet Squats, and 200 Tricep Extensions. While one person was doing the exercises, the other was jogging with their Kettlebell to the end of the parking lot and back.
MARY:
Stage 3 = 3 Rounds of the following exercises with reps at 10, 20, and 30: American Hammers, LBCs, and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Reversal of Aging Through F3

We reversed the aging process through short bursts of intense energy expenditure (three specific throwing bells exercises with a subsequent yog – soft j) followed by brief intervals of recovery (broga stretching). There’s been studies ya know.

We focused on form because the faster you went the more burpees and flutters you had to do waiting for The Six (which just so happened to be YHC….[ahem]).

We did this for four rounds. Then we ended by giving up all effort. We started the day with mindfulness….which was nice. Aye!

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Anybody got a shakeweight?

WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot
THE THANG:
30 sec on 30 sec off-
KB Swings
Goblet squats
RH row
LH row
RH merkin
LH merkin
RH clean and press
LH clean and press
Lap
Repeat
MARY: she was there
ANNOUNCEMENTS: cannoli run, read your newsletters
COT: aye

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Armory 15APR2024 – Mog Mile

WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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300 is the count

WARMUP: SSH, Windmills, Cherry pickers, merkins

THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s

MARY: no time

ANNOUNCEMENTS: HIM Camp, read your newsletter

COT: Prayers for all things mentioned and unspoken

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Test Run

WARMUP: yea, we did that
THE THANG: test run for QvQ on Wednesday
15 manmakers
Flip 12 sandbags
Bear crawl back

Modified a little to try to space guys out

Interspersed
4 Rows
3 Cleans
2 Snatches
1 Thruster

MARY: lunge hold with halo

ANNOUNCEMENTS: QvQ on Wednesday
Don’t look at the sun during the eclipse

COT: was held

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Ass Kickin’ Suicides

WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

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No talking = leadership opportunities…and a shovel flag handoff!

WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

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