Tag: Tesh

Ladder Workout

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WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes

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Dora, Dora

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WARMUP: Yes – Windmills, squats, Imperial & Hillbilly Walkers

THE THANG: Dora with a partner – forwards and backwards

50 – goblet squats
100 – curls
150 – swings

150 – swings
100 – curls
50 – squats

4 corners –
5-10-15 at each corner
MOT – lunge walk or bear crawl
5 manmakers
10 squats
15 tricep extensions

MARY: just enough time for a few exercises – rosalitas and hello dollys with bell, flutter with the press and American hammers with bell

ANNOUNCEMENTS: Yes

COT: 5th core principle

Thanks for the call, Deep Dish :eye:

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Much like Heroin

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WARMUP: brief
THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more.
ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a Pearls on a String for my next Kitchen Sink Weinke

Only 2.5/5 ⭐️ for this one today

But much like heroin Pollo Hermano will not get addicted to running

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Your MILGA is showing

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What a wonderful day in the MILGAhood. This being my first visit and q to Colosseum, I aimed to disappoint. The workout was this

– poles on the back of the school. increase rep count by 1 at each pole then return to start. Burpee Merkin Squat is taking the fort by storm
– found the only set of accessible steps on the entire west side. The count was however many leaps it took to get to the top by each pax. Average was 3 leaps. Some folks (Bandcamp) were jackasses and took 9. First excersice was burpees, then after everyone went we did dips
– then went to the court for broadjumps as our rep count. average was 4. step ups was the excersice until all pax had jumped
– lunge walk and bear crawl back to cot for 5 minutes of mary

Yes, i made pretty much all of this up as we went. I like to live dangerously like that.

Work from the Bird:
We all need prayers. Its not selfish to ask someone to pray for you. Don’t think you always need to pray for someone else. That’s a great thing, but you need to be right also. Work on that vertical relationship. Gotta get you right so you can help others. I’m asking for prayers for me. Send me all the love you got right now and ask Gods help too. I challenge you all to be bold and pick someone in COT to pray for. Even if they don’t ask for it. I GUARANTEE it will make their entire day having that power.

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Sweep the Leg Field Trip

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WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle

Don’t worry, stats are intact.

Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.

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Sky Rockets (Not) In Sight – Good Morning Delight

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WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank
THE THANG:
5 sets of the circuit

Kb pull through x20
Kb pullovers x20
Plank pull through x20
Devil halos x10
Curls x10
Goblet squats x20
Alternate single rows x10 each
Farmers carry around the lot and back.

MARY: leg lowers with overhead kb hold
ANNOUNCEMENTS: CSAUP mania
COT:

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King of Ring – IPC Style

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Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it.

WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work.

THE THANG:
Start on goal line
Broad Jump to 10 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 20 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 30 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

From the 30 yard line bear crawl back to goal line and perform 20 Merkins & 15 Jump Squats & 10 Straight Lower Leg Lifts

Run 100 yards to other goal line and then NUR back to starting goal line

Round completed, rinse and repeat. PAX who finishes most rounds is King of the Ring

MARY: No time for her

ANNOUNCEMENTS: Break the Dam Feb 28th, Bethel Men’s Shelter serve feedback request by FloatBridge

COT: STK

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Omplex

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No warmup needed; got right to work!!

5 Different Complexes for 8 Minute AMRAP

5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges

4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans

7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings

8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Standing Press
2 Snatches

6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)

ANNOUNCEMENTS were made
COT: Ended with a prayer

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The Ice Has Melted

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WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones
THE THANG:
Mosey back to site.
DORA/AMRAP
-Merkins/Lap round HT parking lot as MOT
-Big Boys/Lap
-Squats/Lap
-CDD/Lap
-Flutters/Lap
-Lunges

Mosey to wall for walls and crawls w/ 5 merkins.
MARY: 1 minute of Prisoner Squats w confusing cadence by YHC
ANNOUNCEMENTS: bethel men’s shelter
COT: love you boys

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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