WARMUP: Counting Practice
THE THANG: 11s
MARY: Kettlebell Hill
ANNOUNCEMENTS: Check Slack
COT: Thankful for health, family, children, anniversaries.
WARMUP:
THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: SSH, Imperial Walkers, Slow Windmills, Morrocan nightclubs
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS,40 SQUATS,30 SHOULDER TAPS, 25 LBC'S, 15 BOMBJACKS AND 10 CDD. AFTER EVERY EXERCISE WE RAN FROM THE AMPHITHEATER TO THE PLAYGROUND. AT THE END I WAS GIVEN AN ASSIGNMENT TO TELL THE PAX "MY WHY"…MY WHY STARTED AS JUST WORKING OUT TO GET INTO SOME SORT OF SHAPE BUT AFTER 7 YEARS ITS SO MUCH MORE. FRIENDSHIP,COMRADERY, BROTHERHOOD AND A CALLING TO BE BETTER.
MARY: had to leave early so not sure if there was any Mary
ANNOUNCEMENTS:
COT: im sure it ended with prayers and praises
WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left
We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT
MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held
WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls
5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters
Repeat 15’s
Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)
1 pax bag toss / 1 pax flutters with press (1 round)
1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)
1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round
Repeat 15’s
MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.
WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.
Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.
As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.
MARY: brief
ANNOUNCEMENTS:
COT:
WARMUP: briefly
THE THANG:
Double 11s (22s?)
Suitcase carry to other side
E2MOM
Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes
MARY: big boys!
ANNOUNCEMENTS:
COT:
WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys
To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds
3 rounds of dips on benches.
To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.
MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.
WARMUP:
10 Mountain Climbers
10 Windmills
10 Cherry pickers
Mosey around the parking lot loop
THE THANG:
With Rucksacks and Sandbags
20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse drag sandbag back across the field, 20 sandbag curls, sandbag toss across the field, 20 sandbag curls, sandbag toss back across the field, 20 sandbag curls.
Shoulder the sandbag walk around to the zipper sign on the outer loop sprint to the next light pole, walk to the next light pole, sprint to the next.
Walk over to the corner on Dave Gibson
3 rounds of 10 Romanian deadlifts
Walk down to the next light pole 3 rounds of 10 bent over rows, walk down to the next light pole 3 rounds of 10 overhead presses.
Sprint back up to the corner, 3 rounds of 10 guardrail merkins
Return to COT. Various stretches for a full stretch.
MARY: N/A
ANNOUNCEMENTS: Read your newsletters.
COT: It is what it is…
WARMUP: Band Camp and Pauly D ran from town, nuf warm up for all
THE THANG: mostly running
MARY: no
ANNOUNCEMENTS: yes
COT: yes