Tag: Suplex

Bell & Chain Headbanger

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WARMUP: SSH, MNC’s, hillbilly Walker, imperial squat Walkers, cherry pickers

THE THANG: https://docs.google.com/document/d/10yAnKVLcqOzqICoCKlDGdXOWZ50O0vQNTdIYRodtFZc/edit

MARY: KB-V-sits

ANNOUNCEMENTS: Rock Region kettle bell program ramping up, Dad‘s/2.0’s event on 10/26 @ WEP, read your newsletter

COT: held, prayers lifted.

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Hominy’s VQ at The Yard – 2.0 Friendly

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WARMUP: In cadence, when applicable: Side Straddle Hop. Low Slow Squat. Plank. Moroccan Night Club. Slow Merkin. LBC. Windmill.
THE THANG: Dora: 50 Merkin. 100 Squat. 150 LBC.
Ladder Board until 7:15am.
30 LBC
20 Side Straddle Hop
30 Moroccan Night Club
20 Freddie Mercury
40 Hillbilly Walker
30 Squats
50 Roof Raises
20 Merkins
30 Windmills
I got through Roof Raises. There was more than enough workout in this ladder to take us to 7:15am.
Music: “Body” by The Necks
MARY:
ANNOUNCEMENTS:
COT:

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Mule Kick

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WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings

Nur halfway up the hill, Run back (calf raises until 6 returns)

LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts

Nur halfway up the hill, Run back (calf raises until 6 returns)

American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises

Nur halfway up the hill, Run back (calf raises until 6 returns)

MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering

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CB 10.10.24

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Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint

Great job Guys!

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Four Corners of Fun (Pain)

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I was calling this Four Corners of Fun, but @libertybiberty called it Four Corners of Pain, so I guess there’s a thin line between fun and pain…LOL!!!

I gave a lousy disclaimer then we began the warm-o-rama. Note to self: Don’t take a Orange Theory class the day before you Q as I don’t remember what we did or maybe it was the mumbling chatter that was distracting me. Something about holding a member or a member hanging too low and the water level being too high. Whatever it was, I had to stay focused and keep us on task so we moseyed over the band practice field.

The Thang
In every corner of the field we performed the following exercises. Plank up for the six after each round.

Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers (count 1 side)
Round 6 – 14 Carolina Dry Docs
Round 7 – 7 Burpees

Moseyed back to COT for a Merlin Ring of Fire and some Mary.

Announcements:
– Several CSUPS once the month or two.
– Christmas party
– There were others; see the Newsletter
Prayers:
For those in Western Carolina that have been affected by the storm and those in the way of the next storm rolling through Florida.

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Belly Dance

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WARMUP: warmup jog, Side straddle hops, Imperial walkers, Windmill
THE THANG:
:sweat:
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
Round 4 – 200 – Freddie Mercury
Round 5 – 250 – LBC
Second set
Bear Crawl
Round 1 – 20 – Lunges
Round 1 – 20 – Squat

Great Work y’all

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Churches chained together

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WARMUP: grab a heavy chain & Ruck
During marching portions, swap every ~5 min on who (partner) was Ruck+2-chainz vs. just Ruck

THE THANG: March to St. Paul Episcopal
In parking lot: all with ruck & Chain
Chainkins, LS-SquatCH, Pickle-Chain-Pounders, Side-Plank-Pulses, other stuff

March along Unity, Group selfie @ Band Camp’s Abode, get to 1st Baptist across 160

Their P-Lot: partner— 1 PAX w/ 2-chainz, 1 using non-mosey MOT of their choice up &back to swap. 2-chainz pax walking w/ OH-press or Hold, curls, etc

MARY: no time for her, but Slow Jams did rub his Tummy with the Chain

ANNOUNCEMENTS: read newsletter

COT: held; WNC victims & workers mostly on our minds

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Chainz Return to Alcatraz

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WARMUP:
Django: SSH, Ch-Pickers, Windmill, MNC, (all IC)
W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH,

THE THANG:
Partner Chain Lateral Raises, Partner Chain Front Raises

Laps around Lot (Catch me if you can): Each lap, chained-pax different exercise: OH-Press/hold, Curls

Up & down hill: Django picks MOT (other than mosey), Chained-Pax shuffles

MARY: American CHammers, Flutter-press, Chained-Supermans
Django: CH-LBCs, Vowels & John Hancock, Some boat-flutter thing from Nestel (IDK…)

ANNOUNCEMENTS: Aide for WNC victims, read newsletter
COT: WNC / H-Helene

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