Tag: SkateOrDie

Hells Bells at The Tomahawk

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I realized last week that I hadn’t Q’d a workout in a few weeks and was itching to get back at it.

As always, I try to challenge myself in each workout I lead, but more importantly I try to focus on encouraging others to challenge themselves.

We started out on what was hopefully the last cold morning of the lagging spring, with thermometers readin 39-40 degrees, moseying the Dobys Bridge Elementary School parking lot for some warm-ups.  We circled up with the PAX completing a litany of windmills, imperial walkers, Merkins, hill billy walkers, morroccan night clubs, mountain climbers, and some SSH.  We then grabbed the bells and mosey’d to the bottom of the hill at the entrance to the school, where we “found” some additional tokens (cement blocks and medicine balls).

The thang:

The PAX split into 2 groups of 3 and roughly equally distributed the KB weight. The 1st PAX was the timer and would run with the token to the top of the hill and back, while the other two PAX would complete AMRAP of the prescribed exercise.  Each of the 3 PAX would cycle through running with the token and completing the exercises.  The goal was to challenge yourself by using heavier weight than you normally would.

Exercises: KB swings; squat, curl, and press; KB pull through w/ row; clean and press; squats, curls,  overhead triceps extensions; LBCs w/ KB overhead; Weazy Jeffersons with KB overhead; Lawnmowers; Burpees w/KB.

With a few minutes left, the PAX picked up their KBs and the tokens and mosey’d (more like rucked or farmer carried) back to COT.  This may have actually been the hardest part of the workout – Hells Bells!

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, BoM

Praise for Pin-ups 2.0 making football team.  Prayed for families and kids in general.

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It’s 5 O’Clock Somewhere

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5 HIMs showed up at the NaFo “bar” this morning, and by bar I mean the pull up bars.

We started off with a mosey around the parking lot, with some buttkickers and high knees mixed in for good measure.  At the top of the bus loop we circled up for some warm-ups and completed SSH, windmills, imperial walkers, cherry pickers, hillbilly walkers, and seal jacks.

From there, we continued the mosey down to the pull-up bars, behind the JROTC building.

The thang:

Pyramids consisting of 1 pull-up, 2 chin-ups, 3 merkins, 4 alt lunges, 5 squats, 4 alt lunges, 3 carolina dry docks, 2 chin-ups, 1 pull-up, followed by either jog to the bottom of the hill near Sugar Creek Elementary School or sprint to the stop sign in front of the JROTC building and back, on your 6 for Mary (led by the PAX – protractor, dying cockroach, front and side LBCs, hello dolly, plank jacks, v-ups) and then back to the bar.  Rinse and repeat until COT.  Completed a plank waterfall with 1 min left before COT.

We spoke of the importance of good form, challenging yourself (UvU), and encouraging one another other (ISI).

Count-o-Rama, Name-o-Rama, Announcments, Prayers/Praises,

Prayed for teachers and unspoken prayers.

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