Tag: Tesh

Complicated Math

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Run down to the flag poles at the Elementary School. Divide into teams of 3, pax 1 and 2 at each end of the parking loop doing exercises while third pax ran to one end of the parking loop to switch out with pax 2. Pax 2 ran to Pax 1 and switched out. Three full rounds were completed.
Next, we moseyed to the brick wall, 5 muscle ups, +2 every time we returned to the wall. Ran to the field parking lot 10 squats back to the brick wall, repeat the squats at each light pole
Back to COT.

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Some 🐂 đŸ’©

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WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:

Some 🐂 đŸ’©

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Gin Blossoms on the Block

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WARMUP: Something about the 5 core principles before launch
THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats
At Allison Park, descend to do add 5 pull ups. Then head back and do the same. Had enough time to run around First Watch and do two burpees!
ANNOUNCEMENTS: Sign up to serve at the mens shelter, early. Converge at Cockpit for the 4th
COT: Circle of Trust, not a prayer chain. Let's talk trust.
https://photos.app.goo.gl/kkpAR92QaFHtztmb6

New video · Monday, Jun 22 :clapper:

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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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No Uno For You!

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This morning at the Pit we played a little Uno. Here are the rules.

Blue – Curls
Green – LBC 
Yellow – Goblet Squats 
Red – Chest press 
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

Some pax tried to cheat.
Some forgot the rules.

Either way it was a good way to start the day.

Friday I’m on Q at Slow Burn. Come on out! đŸ”„

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Little Baby Sandbags

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THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station.
1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks
2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15 flutter with press
Return to south state stop.
3rd stop- earth fare = 10 flying squirrels, 10 single count jumping lunges
Rinse and repeat.
4+ miles
MARY: 25 Supermans
ANNOUNCEMENTS: CRI volunteer event Saturday 8-12, Bethel Men’s serve this Thursday
COT: 🙏🙏🙏

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Kettlebell Cindy

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Cindy Storage

AMRAP (as many rounds as possible)

40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. Cindy American Hammer
  3. KB Swings
  4. Cindy Overhead Press
  5. KB Goblet Squat
  6. Cindy Bench Press

The remaining rounds: we ran out of time.

  1. KB Skull Crushers (laying on back)
  2. Cindy Curls
  3. KB Swings
  4. Cindy Bench Press
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Single/double Bell pyramids

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WARMUP: SSH, WM, IW, Merkins all IC
THE THANG:

Buy-in/Cash-out = 20 Swings
Pyramid #1 (1-2-3-4-5-4-3-2-1)
DOUBLE BELLS

  • Clean
  • Press
  • Squat
  • Renegade Rows

Finish your pyramid & join partner until all partners are done
Partner Pax: Switch exercises at the Tone (minute-alarm)

  • 1. Mosey
  • 2. LBC
  • 3. Imperial Walker
  • 4. Mosey
  • 5. Merkin
  • 6. Windmill
  • 7. Mosey
  • 8. Hello Wheezy
  • 9. SSH
  • 10. Mosey

Buy-in/Cash-out = 20 Swings
Pyramid #2 (1-2-3-4-5-4-3-2-1)
1-Bell
Russian Swing
American Swing
Goblet-Squat
Squat-Thrust
Deadlift

MARY: AB lab by PAX
ANNOUNCEMENTS: H&C in Rock
Same day
 Dads/2.0’s @WEP

COT: several PAX carrying various burdens lifted in prayer.

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