Warmup
Partner up for 100s
100 burpees split between two partners while one farmer carries both bells 30 yds and back
100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells)
100 total one arm swings between you and partner
End with Airborne’s hip special and some Mary
WARMUP: ssh, merkins and morrocan night clubs
THE THANG:
Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next.
Round one – single arm press( each arm), upright row, y press and dry docks
Round two – single arm curl, single arm row, both arm curl, both arm row
Round three – diamond merkin, single arm chest press, merkin, both arm chest press
Dora super sets
100 shrugs, 100 Superman’s
80 merkin, 80 gorilla row
60 dips, 60 cleans
Farmer carry a big lap with bell and coupon from the truck
MARY: yep
ANNOUNCEMENTS: yep
COT: yep
WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.
MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach
ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter
COT: Prayer or praise from everyone, families, marriages, safe travels home
WARMUP:
SSH
Windmill
Merkins
Peter Parker’s
THE THANG:
Do Overs
I created the MXC – Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in the group, do the mode of transportation before the next set.
After Groups I and II are complete, farmer carry bell to the top of Bob Jones Stadium road and back
Group I
Mode of transport: Bear Crawl to cones and back
5 – Manmakers
10 – Curls
15 – Goblet Squats
20 – Bentover Rows
25 – Chess Press on 6
20 – Renegade Rows (1x)
15 – Flutters, Bell High (2x)
10 – Tris
5 – Manmakers
Group II
Mode of transport: run block around parking lot
20 reps
1. Deadlift
2. Shoulder Press
3. Cleans (1x)
4. Swings
5. Lunges
6. Snatches
Farmer Carry to top of hill and back
After challenge was complete, I asked teams for time. 15-20 minutes was average.
I gave the team a “do over” and the challenge was to be repeated but faster.
COT: You were given a second chance. How will you use? What will you do better? Get a faster time. what bad event happened to you: layoff, parenting, divorce. What will you do differently next time?
Improvements: I would shorten the bear crawl distance and bell carry distance.
Music: The Killers – Hot Fuss
WARMUP: It’s the Coach’s Box, there is no warm-up. Ain’t nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste.
THE THANG: Moseyed to the hill in front of the school.
Time Under Tension: Partnered up, Partner 1 runs down the hill and back up while Partner 2 holds the Al Gore position, flapjack. Completed 3 rounds.
Moseyed to the school and found some benches.
Bench Work: Step-Ups and BSSs were the exercises.
15 Step-Ups with the right leg followed by 15 Step-Ups with the left leg, go immediately into BSSs 15 each leg. Continued in this manner for reps of 12 & 9.
Moseyed back to COT area and asked PAX to circle up.
Jack ‘Jane Fonda Style’ Webb: 1 to 4 ratio escalating to a total of 10 & 40. Exercise for the 1 was Forward Lunges ( on the 2 count it was 2 lunges per leg, 3 count was 3 lunges per leg, and so on ), Exercise for the 4 was low squat pulses ( get deep into an Al Gore position and then pulse with your legs ).
Legs were feeling it afterwards.
MARY: It was LEG DAY so she was not invited.
ANNOUNCEMENTS: Went right into our conversation about motivation vs. fear. Discussion went a little over our time limit so this part was skipped.
COT: STK
Brought a BOP to the Kitchen Sink.
WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they understood and to practice good form. The latter probably faded towards the end of our time together.
THE THANG:
Normal BOP format – Transport route with a mode of transportation ( most of the time this is simply running, not at the Kitchen Sink ), complete the listed exercise, and then repeat until finished or time is called. No one finished so maybe some adjustments can be made if brought out again in the future.
Transport Area was approx. 15 yards long in the upper parking lot.
Mode of Transportation: Overhead Backward Toss, walk to your SB and perform 1 ManMaker, toss it again, 2 Man Makers, repeat until the end of the 15 yard area ( avg. 4 tosses in this direction ). To come back PAX were asked to alternate Rotational Side Tosses, walk to your bag and perform 1 ManMaker, alternate sides and toss again, 2 ManMakers, repeat until you reach the finish line ( avg. 3 tosses in this direction ).
BOP Excercises: All rep counts were 50 ( total ) of each exercise
1. SB Swings
2. Alt Shoulder OH Press
3. Sumo Squat w/ High Pull
4. BigBoySitups
5. Thrusters
6. Anti-Rotational Plank Pulls w/ Perter Parkers
7. Straight Lower Leg Lifts w/ a Hello Dolly
8. Alt Single Leg Deadlifts w/ Bent Over Row
9. Alt. Forward Lunge w/ WoodChop
10. V-Ups
The kings made it to exercise #7.
MARY: Didn’t need her
ANNOUNCEMENTS: Bethel serve, trash pickup, Cannoli Run
COT: STK
Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary.
WARMUP:
SSH
Windmill
Low slow squats
High knees
THE THANG:
Pacer test – if you don’t know what it is, ask your elementary kids or google it.
After you are dropped from pacer test move over to cinder block workout
Rep counts start at 5 and increment by 5 after each round
OH press
Chest press
Lat raises
Leg raises
LBCs
Merkins on block
Farmers carry 25 yds and back
Repeat
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: (all IC) – MOTIVATOR (10), Windmills , Ch. Pickers, Merkins, Mike Tysons
THE THANG:
1st Course: Resilience with Music:
https://www.youtube.com/watch?v=s87ToUxZY-Q(2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOP)
CPOP: “Mama said knock you out” – do a Mike Tyson Pushup
Nur out to light post & mosey back
Chumbaburpee – https://www.youtube.com/watch?v=2H5uWRjFsGc by Chumbawumba (3:35)
SSH other than CPOP
CPOP: “I get knocked down” – do a burpee.
Nur out to light post & mosey back
—————-
Main Course: Sidewalk chalk/Agility ladders on parking spaces
Buy-in & later Cash Out (we didn’t have time for cash out):
100 LBC, 50 heel-taps each, 25 Hello Ladies, 15 Shakira Each, 10 Lt. Dan, 5 Burpees
5-Each/Nur back … Al Gore till 6 is in… then next:
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)
Alt. Sit through fakes
MARY: She was invited, and brought her pals Wheezy, Rosalita, Shakira, & Dolly – they made sure Our hips did NOT lie
ANNOUNCEMENTS: Luka 5K, further out CSAUPS & 2F/3F events that are newsletter worthy
COT: Held – prayers for recovery from injuries, those with failing health, and continued faith when faced with Life’s obstacles – very fitting given some of the quotes on Resilience:
Ancient Philosophers:
-. Seneca:
“Difficulties strengthen the mind, as labor does the body.”
-. Marcus Aurelius:
“The impediment to action advances action. What stands in the way becomes the way.”
(—This is often paraphrased as: “The obstacle is the way.”)
New Testament Scripture:
1. Romans 5:3–5 (KJV):
“We glory in tribulations also: knowing that tribulation worketh patience;
And patience, experience; and experience, hope:
And hope maketh not ashamed…”
2. 2 Corinthians 4:8–9 (KJV):
“We are troubled on every side, yet not distressed;
we are perplexed, but not in despair;
Persecuted, but not forsaken;
cast down, but not destroyed.”
3. James 1:12 (KJV):
“Blessed is the man that endureth temptation: for when he is tried,
he shall receive the crown of life, which the Lord hath promised to them that love him.”
4. Philippians 4:13 (KJV):
“I can do all things through Christ which strengtheneth me.”
5. Galatians 6:9 (KJV):
“And let us not be weary in well doing:
for in due season we shall reap, if we faint not.”
WARMUP: short warmup – side straddle hops, planks, and downward dog/ honeymooner stretches
THE THANG: 20 minutes – 3 rounds of (20) overhead presses, (20) swings, (20) CDDs, and (20) bent over rows…with another 120 merkins and running in between
MARY: “Defining Acceleration” what does it mean to accelerate? Pushing into all 3 Fs and what that looks like to invigorate a man for the greatest impact. Scriptures 1F 1 Corinthians 6:19 2F Ecclesiastes 4:9-12 3F John 15:5
ANNOUNCEMENTS: news letter
COT: oops – see Mary section