Tag: Sunkist

The Hive Shovel Flag Hand-Off

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WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Fake playlistst band, real legs workout

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WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey

THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x

Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks

Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl

Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl

Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl

Repeat for 4 min
10 – skaters
20 – American hammers

VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks

12 – Big boys sit up
12 – LBC
20 – Pop squats

12 – Jump lunge
12 – Jump squat
2 – Burpees

MARY: Hello Darling
ANNOUNCEMENTS:
COT:

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Almost too much

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WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers
THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and thrusters. 11 rounds.
Bag carry hill walk
EMOM 10 burpees for 6 rounds
MARY: Core baby
ANNOUNCEMENTS:
COT:

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Bald Wod at The Creek

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WARMUP:
SSH – 30, Windmill – 10, Moroccan NC – 10, Broga
THE THANG:
Round 1: 20 Merkins, 20 LBC’s, 20 Squats – Run lap
20 Dips, 20 BB, 20 Monkey Humpers – Run Lap
20 SSH, 20 Lunge (10 E/L), 20 Incline M – Run Lap
Round 2: All of the above, increasing to 30 reps
Round 3: All of the above, increasing to 40 reps
MARY: No, worked out until 6am
ANNOUNCEMENTS: Yes, too many to type
COT: Always

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Legs for lifts and curls for the girls

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WARMUP: many side straddle hops and beautiful stretches
THE THANG: legs first half, upper body second half, had to be there
MARY: mother of Jesus
ANNOUNCEMENTS: several events, read your newsletter
COT: travel safety, leadership, etc.

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Lazarus Preps the Murph

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WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching
THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x
MARY: 5 Burpees, boys called some Mary
ANNOUNCEMENTS: Bethel tonight!
COT:

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Tour de parking lot

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA

THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch

MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school

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Birthday Beatdown

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WARMUP:
SSH
Merkins
Windmill
Mosey to the bottom of the hill
THE THANG:
PAX divided into two groups at bottom of hill
One PAX from each group run to top of hill and back – pick up a partner and carry them to top of hill. Both partners run back down hill and each carries another PAX up the hill. Repeat until all PAX have been carried. LEAVE NO MAN WHERE YOU FOUND HIM.

Mosey to football field for birthday board of pain:

Run the yardage and back to goal line to complete the listed exercise and number of reps:

10 yards, 50SSH
20 yards, 50 LBC
30 yards, 50 high knees
40 yards, 50 American hammers
50 yards, 50 shoulder taps
60 yards, 34 squats
70 yards, 34 merkins
80 yards, 34 mountain climbers
90 yards, 34 plank jacks
100 yards, 34 burpees.

Go back down ladder with remaining time.

Mosey back to COT

MARY: <@U08LV4RBAB0> learned to count
ANNOUNCEMENTS: pizza night with <@U061P7HUFRR> on Thursday
COT: yes

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small but mighty

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WARMUP: Mosey, WM, Moroccan, imperial, merkins, downward dog, honey mooner.
THE THANG: 3 x 15 curls, triceps, one arm overhead press 3 man makers, lap 3×15 kettle merkeins, goblins squats, flutters w press 3 man makers lap 3×15 LBCs w bell, dead lifts, halo 3 man makers lap 3×15 around the world, american hammers kb swings half lap lunges half lap jog.
MARY: box cutters, lbc,s
ANNOUNCEMENTS: canoli run
COT: prayers for the shooting victims at FSU

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