Tag: Sweet Baby Ray

4 Corner AMRAP

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WARMUP: Mozy, SSH, Moroccan Night Club, Strawberry Pickers, and Over Head Clap
THE THANG: Corner went to the Rocks. Curls, Over Head Press, Merkins x15 Reps. Corner #2 Squats, Reverse Lunges, Jump Squats x15 Reps. Corner #3 Peter Parker, Mountain Climbers, Plank Jacks. x10 Reps. Corner #4 Big Boys, American Hammers, LBC'S. x15 Reps (3 Minutes) each Corner.
MARY: Yes
ANNOUNCEMENTS: 401K Reindeer,Tortoise and the Hare events and other Newsletter events in the Fort.
COT: Prayer 🙏

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7s plus 1

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WARMUP: deliberately took time to make sure we did an appropriate warmup

SSH, windmill, butt kickers, high knees, karaoke, broga, toy soldiers

THE THANG:
Mosey over behind service station to leverage the half wall

7s – 7 rounds, 7 reps, 7 exercises
Step ups – 7 each leg
Merkins
Squats
CDDs
Leg raises
Jump squats
Inc merkins
Nur around building

Form was important. Reps weren’t too high that would cause bad form. The desire was to show the guys if you have good form you will be sore / tired faster and chances of injury is less.

Round 7 we did 8 reps of each so that we would reach 400

MARY:
Had a few extra minutes to do some Mary on the wall.
ANNOUNCEMENTS:
Trifecta this weekend
Bethal
4 Bs
Trash pickup
COT:

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November 3 Gear Workout ⚙️

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WARMUP:
Mosey
Dynamic walk through
-Scoops
-Quad bends
-Knee hugs
-Ankle Hugs
-Adductor lunges

THE THANG:

Gear:

  • Inertia Wave Bands (IW)
  • Cinder blocks
  • Full-sized towel

Partner 1 on inertia wave until partner 2 returns from cinder block and towel exercises

Workout block 1 (2 times)

  • IW double arm slams
  • Murder Bunnies 30 feet
  • Sideways towel wall slams (10 reps)
  • Murder Bunnies 30 feet

Workout block 2 (2 times)

  • IW side to side
  • Cinder block farmers carries (150 feet)
  • Towel lateral slams (5 ea)
  • Cinder block farmers carries (150 feet)

Workout block 3 (2 times)

  • IW thumbs up alt slams
  • Lateral cinder crab hops (30 feet)
  • Overhead Towel Squats
  • Lateral cinder crab hops (30 feet)

IW partner exercises

  • IW off pole 1/2 core rotation (each side)
  • IW off pole SS 1/2 core rotation (each side)
  • IW pallof up/down (each side)
  • IW pallof in/out (each side

MARY:
Plank series

  • high plank
  • Plank marches
  • Side plank
  • Side plank leg flutters

ANNOUNCEMENTS:
Bethel men’s shelter

COT:
Be present. Be your best version of yourself to be a leader for your family

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50’s the #

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WARMUP:
Mosey around parking lot loop with 2 stops:
15 SSH
10 Merkins
7 Windmills

THE THANG:
8 parking spots in front of Novant
50 Merkins
50 Squats
50 Mountain Climbers
50 Shoulder Taps
50 Burpees
50 Lunges
50 SSH
50 BBS
400m Loop

Complete one parking spot and run a loop.
No specific order, but complete them all.

MARY:
Wall sits while PAX drop for 1 Burpee
3 rounds

ANNOUNCEMENTS:
Bethel Mens Shelter

COT:
Check In with each pax

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EMOM at the movies…

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater.

THE THANG: 4 corner EMOM
(every minute on the minute)

PAX broke into three group and picked a corner to start at. Each corner had a different upper body exercise listed on a white board. You would preform the exercise for a minute straight then a buzzer would go off and you had 15 seconds to run to the next corner and get ready for the next exercise. Corners were about 80 yards apart. (No meters Merica)

Exercises were:

Thrusters with cinder block
Hand Release Merkins
Bear crawls
Curb Walks-(plank position facing curb and walked hands on top of curb then back down. Like step ups with hands….)

We did three laps of this then stoped and turned the boards over for new lower body exercises to do two more laps in the same fashion.

Lower body exercises:

Over Head Squats with cinder block
Butkus (Quick curb steps ups)
Jumping split squats
Duck walks

After that we ran to the fountain near movie theater and did wall sits while one person farmers carried bigger than normal cinder blocks around the fountain until each man went.

Then moseyed back to flag.

MARY: Flutters, Freddy mercury, side LBCs, held 6”, big boys

ANNOUNCEMENTS: bethel, 4Bs, and trash pick up all next week. Read the letter O’news

COT: was had, discussed, and prayed for

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4 Corner EMOM avoiding the Harry Teeter dumpster juice

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter.

THE THANG:

4 corners EMOM behind Harris Teeter

Four stations each with a different exercise listed on a white board. PAX made three groups and picked a starting corner. You worked for 1 min as hard as you could then when the buzzer went off you had 20 seconds to get to the next corner and get ready for the next movement. We did this until each group did each corner three times, so three laps.

Then we had a 1 min half time and I followed every white board over to reveal a new movement/exercise listed. Then proceeded to do another three laps in the same fashion.

Laps 1-3 focused on upper body
Laps 4-6 focused on lower body

Laps 1-3 exercises

Push Press with Cindy
Temp Merkins (3 count down)
Bear craws
Shoulder taps

Laps 4-6 exercises

Front Squats with Cindy
Jump Squats
Over head squats with a PVC to keep shoulders engaged
Rapid curb step ups “Butkus” according to the exicon

MARY: flutters until the clock stuck 6

ANNOUNCEMENTS: 4Bs, Bethel, read the letter of news

COT: was had and prayed for

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I felt like running

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WARMUP: pledge
THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls
MARY: flutters, hammers
ANNOUNCEMENTS: yes
COT: prayers and praises

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Getting Jacked at The Forge

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Came a little early to scout the area and select our spots for pain. Awesome weather, plan in place, time to work.

WARMUP: Stayed in COT with the usual suspects

THE THANG: Moseyed over to my vehicle to grab one of my favorite coupons, bricks. Each PAX took 2 and was asked not to let go of the bricks for the remainder of the workout.

We ran like Indians around the back of the parking lot to get the heart rate up and to become familiar with our DORA loop.
DORA: 75 BombJacks, 100 SSH ( Jumping Jacks ), 125 Seal Jacks.

After we were done DORAing, held Al Gore for a minute while we moved our arms to different positions.

Went on another Indian Run around the entire parking lot loop until we came back to COT. It was time for our Jack Webb

Jack Webb: 1:4 – 10:40, Merkins: OH Claps

After we were done with JW, held lunge position for 1min each leg while we moved our arms to different positions.

One last Indian Run around the back half of the parking lot until we landed at COT. Time to act like our favorite superhero.

SuperMans: 10 second holds for each position and held each position twice. Positions: Arms and legs straight out, Arms in field goal and legs shoulder width, Arms in airplane and legs wider than shoulder width, Arms in skydive and legs split wide.

MARY: LBCs & Flutters with bricks held up in the air

ANNOUNCEMENTS: Bethel Serve, Trash Pickup, 4Bs

COT: STK!

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