Tag: Suplex

45/15 Gear Fiesta @ Da Bahx

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WARMUP: The usual suspects & a bit of Ye Olde “Stretchy-stretch”
THE THANG: 3 rounds of ~ 15 min. gear/pain… then ~ 5 min. Convo. on the Queen

Round-1: 3 pax take on Burning Skidmark
Switch positions each side of the triangle

Extra Pax have choice of Gorilla-Smashes or Sledgehammer on Tire
Rotate new pax onto Burning skidmark
– Repeat until time is called

Discussion: Core Idea:
– The Queen = discipline over input. You can’t “out-King your Queen.”
– Pride whispers that we can outwork bad habits or outshine accountability—this is the Queen of narcissism pretending she serves the King.
Discussion Questions:
1. What’s one area where you’ve tried to “out-King your Queen”—to compensate for poor discipline with more effort or pride?
2. How can physical training mirror spiritual or emotional discipline?
——————————–
Round-2: Same as R.1… but now w/ RAM-JAM
Switch positions at the turn

Extra Pax have choice of mace-Swings … or … Tire-Flips
an attempt at the “wheel of burden“ was made, but abandoned for safety reasons.

– After full rotation, jog to far end zone. Run forward 20 yards, back 10… Repeat. Each stop, add five Merkins.
–
Discussion: Core Idea:
– Guardrails protect acceleration. The faster you move, the higher the need for discipline.
– Portion control = stewardship, not restriction. Life/Heart change always beats rule-following.
– Accountability prevents drift—especially when comfort or ego dulls your senses.
Discussion Questions:
4. What’s a “Queen” in your life other than food—something that offers comfort but slowly takes control?
5. Who holds you accountable when you start believing your own excuses?
________________________________________
Round 3:
Partner up… 1 pax takes Cindie (on Grass) to light pole
Murder-Bunny-humpers out to pole …
Resurrection Bunnies back

Partner performs w/ Cindie:
deadman-to-barbarian (2-Bi/2-Tri)
Swap upon return
Repeat until all pax cycle through
Run to our end zone, same as after R-2, But now with squats at the yard lines.
———————-
Discussion: Core Idea:
Bricklaying = daily habit formation.
The King = your purpose (faith, family, legacy).
Misplaced priorities and narcissism threaten that King by exalting self over service.
Discussion Questions:
7. What’s a “Brick” you could lay this week—one simple, sustainable act to better serve your Queen?
8. When have you seen self-focus (narcissism, image, pride) pull men off mission?

MARY: There’s something about her….
ANNOUNCEMENTS: Bourbon, Christmas, Turkey day converg.
COT: Worked it in – Yup…

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Goat Rodeo

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WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’

Mary

3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm

Mary

5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea

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Pain and suffering with a happy ending

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WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts

THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.

Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks

MARY:
ANNOUNCEMENTS:
COT:

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4 Corners Weinke border W/ MOT

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WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing.
THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner
MARY: yoga stretching
ANNOUNCEMENTS: golf tourney fundraising dollars
COT: prayers for millach family

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Gone fishin at the yard

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WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,

10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field

THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match 
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty

Card Exercise Key (for when a “Go Fish” match happens):

Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks

RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles

THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps 
• Round 1: Seal Jacks
• Round 2: LBCs
•  MOT: Bear Crawl or Side-Lunge-Walk

Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
•  MOT: Toy Soldiers

Hot Wings – 6 Reps 
• Round 1: Smurf Jacks
• Round 2: Big Boys 
•  MOT: Carioca

Thermonuclear Wings – 3 Reps 
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
 MOT: Walk

MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).

ANNOUNCEMENTS: newsletter stuff

COT:  2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones

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Can’t touch Laz

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Warmup at Flag – then Mosey to Theatre

Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono

Thang #1: Hip Hop : Song – Mosey to Far Light pole & back
ABS/WARMUP-1990
You can’t touch this, MC Hammer
~4:30
Alternating SSH with side-Shuffle
(Almost 2 m in)…“break it down”, = Burpee until
“stop, Hammertime” = A. hammers, until the next, can’t touch this
Alternate A.H.s with Flutters switching w/ “can’t touch this”/“break it down “

LOWER-1992
Baby got back (4:20) Sir Mix-A-Lot
Intro = ISqWs
Every time the title hits (12 X) do 2 Lt. Dan-Ohno.
During Verses: monkey humpers

CHESTY-1986
Push It (4:30) – Salt n Peppa
Every time title hits (14 X), do 2 Merkens, Plank Jacks in between
Verses: MTN. Climbers

Thang #2: Run & Gun Jack-Webb

Mosey around perimeter of AO, stopping at select Lights to add to JW 1/4 – up to 5/20 & back down… Other MOT’s as mood dictates
1 CDD(1) & V-sit(4) – up to 5/20
2 Back down…: Jump-squats & calf- raises

ANNOUNCEMENTS: newsletter
COT: prayers for aging family & wisdom/patience/humility with life’s challenges & opportunities

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La Serpiente ? y el Pilón

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Shared and along with Injuries

WARMUP:

20 Low Slow Squats
10 Wind :dash: Mills
10 Moroccan Night Club
10 Imperial Walkers
10 Hillbilly Walkers
10 Slow Kettlebell Swings

THE THANG:

3 Circuits of 9 Rounds Each

1st Posterior Chain Power
40 Secs of Work
With 20 Secs Rest
– Kettlebell Swings
– Goblet Squats
– Single Arm Bent over rows (switch half way)
Walk to fence and back

2nd. Push + Core
45 secs of work
With 15 Secs of rest
– Kettlebell Floor Press (switch half way)
– Kettlebells front rack lunges (switch half way)
– Kettlebell plank drag (side to side)
Walk to fence and back

3rd. Power & Stability
40 Secs of Work
With 20 Secs of Rest
– Kettlebell Clean to Squat to Press
– Single Arm Swing (switch half way)
– Kettlebells suitcase hold march in place
Walk to fence and back

MARY:
Hip flexor stretching :woman-gesturing-ok:

ANNOUNCEMENTS:
Leaders on the link, BBQ & Bourbon, Read Newsletter

COT: Always close to our hearts.

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Jacked up at Jackal

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WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.

We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.

At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.

We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs

We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style

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