Tag: Suplex

250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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1775 & Captain Thor

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WARMUP: Plank, Best Damn Stretch, Windmill, SSH
THE THANG:
1775

  • 17 burpees
  • 75 squats
  • take a lap

for three rounds

Captain Thor

  • 1:4 Big Boys: American Hammer
  • 1 Pike Plank

add 1 each round
eg round 2- 2:8 Big Boys: Hammer 2 Pike Plank
round 3- 3:12 and 3
so on

AMRAP

MARY: She called; we answered with an around the horn PAX called exercise
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for marriage, family, and the pax

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Ding Dong Done

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WARMUP: usual stuff
THE THANG: 1-min on/30-sec rest… AMRAP
Set #1 and 2 had 100 swing buy-in.
We had to shorten times on set # 3

Set 1: 
Cleans R
Squats
LBC
Clean L
Step FORWARD alt. Lunge
Simba (BBSU w/ press)
Swings (alt. 1-arm)
MOSEY
Set 2
Snatch R
Bulgarians R
Bulgarians L
Metro Crunches L
Snatch L
Metro R
Swings- w/ Squat
MOSEY
Set 3
Devil’s Halo
American Hammers
Apollo-Ohnos
Curls / Triceps (alt. Every 5-10)
Step BACK alt. Lunge
Tonya Harding (combo of Apollo-Ohno & Devils-Halo)
Swing- 1-arm Gunslinger
MOSEY

MARY: built in
ANNOUNCEMENTS: 7/4 convergence, Bethel
Further out… Civitas (RH)
COT: held

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I want you to think of me for days

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WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.

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River Crossing

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WARMUP:
happy Gilmores (golf swings)
Trunk twists
Moroccan night clubs
THE THANG:
Buy In
10 swings
15 swings
25 swings
50 swings

Running back complex
5 double cleans / 5 front Squats
4 double cleans / 4 front squats
3 double cleans / 3 front squats
2 double cleans / 2 front squats
1 double clean / 1 front squat
You go I go

Farmers Carry

Heavy bell complex- Encouraged all PAX to go a little larger than normal.
5 swings
4 deadlift High pulls
3 goblet squats
30 sec rest/repeat

Farmers Carry

2 Offset Merkins each side
2 Renegade Rows each side
2 Deadlifts
2 Cleans each side
2 Press each side
2 Goblet Squats
30 seconds rest
Repeated for time

Farmers Carry

Buy out
20 swings EMOM for last 5 minutes totaling 100 to close

MARY:
ANNOUNCEMENTS: July 4th Convergence at Catawba Ridge Fort & Rock Regions coming together
COT:

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Tesh’s bell workout 6/16

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WARMUP: the usual
THE THANG: 60 seconds on, 30 seconds off…
10 rounds of: 6 snatches, 10 swings, 2 burpees (w/ 2x merkin)
Take a lap
10 more rounds… This time: 3 bent rows each side, 10 1-leg deadlift, some third item I forgot
MARY: PAX ab lab
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff

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I am glad I had a lighter kettlebell

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WARMUP:

  • MC
  • windmill
  • side straddle hop
  • imperial walker
  • cherry picker

THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
 
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:

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Rock The Bells!

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WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH

THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges

Triceps extensions
Flutter Kicks
Calf Raises

Time ran out before completion.

MARY:
Freddy Mercurys before time ran out!

ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays

COT:
Family illnesses
Travel

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