Tag: Suplex

Mariachi Band Tryouts

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WARMUP:
SSH
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Peter Parker’s
Broga
THE THANG:
Motivators
Mucho Chesto – 10X run around WEP, repeat
Standard Merkins, Wide arm, diamond, Left offset, Right offset
Relay race – as teams race, other members hold plank position. Loser does 3 Kraken burpees, winner 3 standard burpees. We did this 3X, last time MOT was bear crawl.
Rock carry DORA – partner up. Partner 1 starts walking around WEP with heavy rock. Partner 2 does 10x curls, OH press, goblet squats. 2 runs to 1, switch rocks and switch exercises. Go back to Amphitheater.
Hardest 1/8 mile – burpee board jumps, bear crawl, lunge walk, run

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Choose your own snakepit adventure

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WARMUP: the usual suspects
THE THANG:

Rack up as many points as possible in 3 categories. However, PAX must do 1 exercise per a category in order (BW, gear, MOT). Within category, Pax has choice of exercise and can keep score themselves

Body weight
1 point:
• 10-SSH
• 25 LBC
• 30 ankle taps each side
2 points: 
• 10 merkins
• 10 bomb-jacks
• 20 flutters each side
• 20 BBSU
3 points: 
• 10 Burpees
• 20 jump Squats
• 10 Apollo ono each side
4 points:
•  10 Lt. Dan
• 20 box cutters
5 points: 
• 10 Kraken-merkins
• 5 Navy Seal Burpees
10 points:
• 10 Kraken Burpees

Gear
1 point: 
• 10 KB swings
• 20 kb bicep curls
• 10 OH Press
2 points: 
• 10 cleans each side
• 10 Goblet Squats
• 10 KB Halos each side
3 points: 
• 10 Snatches each side
• 20 KB Gorilla-smashes each side 
• 5 manmakers w Cindie
• 15 Sledge-tire
4 points: 
• 10 crab-press each side
• 10 deadman-to-barbarian
• 5 tire flips
5 points: 
• 10 underswitch to crab-press each side
• 10 tire flips
10 points: 
• 5 “Tower of Power” (2x Cindie Merkin pyramids)
• 15x 80# sandbag ground-over-shoulder

MoTs 
1 point: mosey
2 points: 
• Nur
• Side shuffle
• Carioca 
3 points: 
• Farmer Carry – 1 coupon
• Lunge walk (BW)
4 points: 
• Nur w 1-coupon
• Lunge walk w 1-coupon
5 points: 
• nur or F-Carry w DOUBLE coupon
10 points:
• Lunge-walk w double coupon
•  burpee-broad-jump up & back
• Roll tire up, flip it back
• Lt-Dan magic legs up/crawl-bear down
MARY: kettlebell slalom… That’s all we had time for
ANNOUNCEMENTS: operation love (turkey collection for 11/23), other newsletter stuff
COT: held… Fifth core principle

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Slow-Square Agility-Burn

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WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

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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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