Tag: Suplex

Regurgitated Alcatraz Weinke for the Pitt O’ Cocks

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WARMUP: The usual… mosey to FCMS Track
THE THANG:
4 Corners:
Station 1) Mild – x 12
Round 1: Seal Jacks
Round 2:LBC’s
Round 3:Flying Squirrels
Round 4:Merkin
MOT → Mosey → 2)

Medium – x 9
Round 1: SSH
Round 2:Gas-Pumpers,
Round 3:Burpees
Round 4:Wide Merkin
MOT→ Toy Soldiers → 3)
HOT – x 6
Round 1: Smurf-Jacks,
Round 2:Big-Boiz,
Round 3:Kraken Burpees
Round 4:Diamond Merkin
MOT →Carioka →4)

THERMONUCLEAR – x 3
Round 1: Bomb-Jacks
Round 2: Hello Ladies
Round 3:Calimari/Krakens
Round 4:Partner Merkin
MOT back to Mild → WALK/ Mosey

1st hill Dora: 1 pax jogs down, Nur Back to switch

  • 50 Fisherman’s Calf Raises each side
  • 100 Flutters
  • 150 good AMs

MARY: Ab-Lab
ANNOUNCEMENTS: Newsletter – read all about it
COT: Held – Prayers lifted

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Kettlebell AMRAP

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Playlist: Amazon Music Playlist: “Heading to the Lake”

WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Curls
Round 6 – KB Hip Halo (curl with both arms simultaneously)

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Upkicks, Wings & NURing uphill

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Warmup: Usual Suspects
Thang#1:  Out windward to hill
1st hill Dora: 1 pax jogs down, Nur Back to switch

  • 50 Fisherman’s Calf Raises each side
  • 100 Merkins
  • 100 Flutters
  • 150 good AMs

2nd (shorter) Hill: jog up, Crawl-bear down or lunge walk down

  • 25 Burpees
  • 50 CDD
  • 50 box-cutters
  • 100 calf-raises 

#2:  Back to P.Lot – 4 corners chicken wing (12, 9, 6, 3 reps)
Station 1) Mild – x 12
Round 1: Seal Jacks
Round 2:LBC’s
Round 3:Flying Squirrels
Round 4:Merkin
MOT → Mosey → 2)
Medium –  x 9 
Round 1: SSH
Round 2:Gas-Pumpers,
Round 3:Burpees
Round 4:Wide Merkin
MOT→  Toy Soldiers → 3)
HOT – x 6 
Round 1: Smurf-Jacks,
Round 2:Big-Boiz,
Round 3:Kraken Burpees
Round 4:Diamond Merkin
MOT →Carioka →4)
THERMONUCLEAR – x 3 
Round 1: Bomb-Jacks
Round 2:Partner Big Boiz
Round 3:Calimari/Krakens
Round 4:Partner Merkin
MOT back to Mild → WALK
:

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2026 QvQ Round 2

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QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.

Rabbit:
Divide into two teams

Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.

In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero

15 minutes of work.

After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)

Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.

Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge

Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.

Great work by both Qs sharpening their leadership today.

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Stairs, step ups, heavy weight carry, broga

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WARMUP: load up rucks, sandbags and kettlebells
THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises, progressive all the way to 10 step ups each leg and 40 calf raises (total reps 110 step ups and 220 calf raises) load up weight and head to the Sunbelt parking lot.
Split the pax in two teams, team one carries all weight, all rucks, sandbags and kettlebells down about 50 yards each way while team two crunches those abs, rinse and repeat times 3.
Load up and back to amphitheater

MARY: 12 minutes of stretches and broga. Back to COT
ANNOUNCEMENTS: frozen chicken collection by suplex and poppins.
Sign up for Bethel next week.
Keep training for May 16th event.
The Manion is coming in April.
If you are over 45, please get a yearly check up and ask your doctor for colonoscopy.
COT: prayers for Uhaul’s family and unspoken prayers that we all carry in our hearts.

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Barrel of tities, came out sucking my thumb

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WARMUP:
Cherry pickers, wind mill, side stradel hope, mozy
THE THANG:
AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd
MARY: mix of core exercises
ANNOUNCEMENTS: read newsletter
COT:

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Cindie circuit snakey pit

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Warmup: usual… Carry bells down the hill
Thang: 
2 stations & ‘base’
Base is Garage by Cindie-storage. Bell-station (1)  is by bus drop, Body-exercise up the hill a bit
Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR, otherwise mosey.
Plank or Al-Gore till 6 is up between rounds
Round. Station-1 / Base # reps / Station-2:

  1. 15 Cleans each side / 1 / 15 Flutters (4-ct.)
  2. 20 Bell swings / 2 / 20 Merkins
  3. 15 snatches each side / 3 / 15 Big boys
  4. 25 Curls (1 ct.) / 4 / 25 Jump Squats
  5. 15 Gunslingers each side / 5 / 40 LBCs
  6. 10 RDL’s each side / 4 / 20 Wide Merkins
  7. 10 Clean & Press each side / 3 / 30 Monkey Humpers
  8. 15 Deadman-to-Barbarian / 2 / 40 Penguins (heel tap / 2 ct.)
  9. 25 Swings / 1 / 25 Gas Pumpers

: we only got through 5 rounds
MARY: along for the Thang
ANNOUNCEMENTS: bethel, RYN (read your Newsletter)
COT: held… Burdens shared, prayers offered.

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Carrying the mental load

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Warmup
SSH
Imp Walkers
Hillbilly Walkers
Low slow squat
Catchers
Merkins
Broga
Mosey to the back of CRHS
Dora
AMRAP for 5 rounds till the runner comes back and flapjacks
Q calls each exercise
1st round – merkins
2nd round – squats
3rd round – CDD
4th round – lunge
5th round – LBC
Bag is passed around and whatever group has the bag they do man makers for that round

Mosey to back of CRHS
plank pass of sandbag under the planked group 2-3 times back and forth depending on group size

Mosey to parking lot near gym of CRHS

Bear crawls up the hill crawl bears down the hill
Bag is passed around so one man does the hill with the bag

Lunge walk with bag while group plans. Every 5 parking spaces group catches lunger and planks while a new lunger goes 5 spaces
Go until you reach road

Mosey to COT

Mary if time allows

ANNOUNCEMENTS:
Bethel
Chicken drive
Tortoise and Hare
Newsletter

COT:
Health
Travelers

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2026 QvQ Round 2

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QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.

Rabbit:
Divide into two teams

Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.

In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero

15 minutes of work.

After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)

Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.

Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge

Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.

Great work by both Qs sharpening their leadership today.

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