Tag: Tesh

Band Camp Tabata Kettle Bell WO

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WARMUP: Started the Motivator, but Pax were unruly and we stopped after 5.
THE THANG:
Tabata 40/20
Performed 2 rounds of each row below before moving to the next exercises.
Burpee jump over / over shoulder toss
Chest press / overheads
Squats with sandbag / deadlift
Curls / triceps
Lawn mower / upright rows
Swings / front pat raises
LBC / leg raises
Bulgarian Split Squats / Calf raises

Since we didn’t finish the rest of the motivator we had about 5 minutes left so we finished with the following

2 Broadway Burpees – ask BOB and training wheels
10 curls
10 squats

Repeat until 6:00

MARY:
ANNOUNCEMENTS:
COT:

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Running EMOM

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Warmup: (not really a thing today)

Had the PAX Line up behind me for a 14:00 minute running EMOM. We would move Indian-Run style  up to 160 but every minute on the minute we would stop and do :

1 burpee
2 BBS
4 HR Merkins.

We got a little over a mile and at the end we all had done 14 burpees 28 BBS and 56 HR Merkins.

We took a brief break to do some Windmills IC Then began Round 2  (the run back)

Same exercises and rep count as before but one twist. When we got over by the nice new parking lot by the Tega Cay Pediatric Dentistry we changed it from an Indian Run to an Indian Bear Crawl.

We did this for about 4-5 minutes and then switched back to the run.

We finished the 2nd round right around the sign for the Elementary school. Tally was 28 total burpees, 56 BBS, 112 HR Merkins with over 2 miles in running.

Staying in front of the sign by the elementary school with over 10 minutes to go we decided to:

14 LBCs IC
14 Flutters IC
Recovery Lap
14 Merkins IC
28 Low Slow Squats
Recovery Lap

4 Minute EMOM
7 Burpees each minute.

So for those wondering the “Stg. Major Workout in a pure form is :

1 Mile Run
28 Burpees
1 Mile Run
28 Burpees
56 BBS
1 Mile Run
28 Burpees
56 BBS
112 HR Merkins
400 m lap.

I modified todays workout due to the 45 minutes timeframe and because I wanted to try out the running EMOM. It was a crowd pleaser!

Thanks for the opportunity to Lead!

Until Next Time!

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Mucho Chesto

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WARMUP: mosey with toy soldiers and karaoke. Then SSH, windmills, mini mucho chesto and Peter Parker’s
THE THANG: 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. Take a lap. Every Minute on the Minute (EMOM): 11 merkins for 10 minutes. Take a lap. 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. End with Airborne’s Hip Exercises
MARY:
ANNOUNCEMENTS: trash pickup moved to 10/8
COT:

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War eagle swoops down to attack the liger

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WARMUP: yes…ran up the hill by the football stadium for SSH, windmills, merkins, Moroccan night clubs, squats, and some stretching of the shoulders.
THE THANG: deck of cards was the game. Every 6 cards we ran about 100 yards and back. And let’s just say the exercises didn’t line up so well with the cards.
Diamonds: 2-7 were merkin with a KB pull; 8-A (fan favorite) we’re man makers
Spades: 2-7 lunges with bell; 8-A squat thrusters
Clubs: 2-7 flutter with a press; 8-A American hammers
Hearts: 2-7 curls; 8-A KB swings
MARY: nada
ANNOUNCEMENTS: 10 year coming up
COT: prayers for YHC’s M for job offer (which she got the next day), health for friends and families, schools and kids

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Don’t Call it a Comeback

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14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.

The Thang

Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!

Mosey to the other side of the parking lot

COP

SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout

Mosey back to the KBs and Partner up

Tabata workout for 1 minute

Partner 1 does exercise while Partner 2 rests then switch

Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap

Round 2
Switch exercises
Take a lap

Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap

Round 4
Switch exercises

Round 5
Redo Round 1 since YHC messed it up

1 minute of Mary

YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time

Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance

Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!

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All around da Yard!

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WARMUP: Short Mosey, MNCs, Cherry Pickers, Windmills, The MOTIVATOR, followed by a Wonky 10 more of SSHops. Some across the lot work with high knees, lunges, bear crawls, and toy soldiers.
THE THANG: mosey to back road light poles. 10 sec plank. Go pile to pole with 10 reps each of LBC’s, HR merkins, Flutters, Derkins. Repeat adding 10 more seconds of plank to start. Repeat with 30 second plank (chose the younguns to count and they counted alright 1 sec = 10 sec)
Finished with a 1 minute plank.
Mosey to entrance hill. Not BOMBS but CLIMBs (my 2022 one word)
Carolina Dry Docks
Lunges
Imperial Walkers
Merkins
Big Boys
Starting at 5 reps/up or down the hill/increase 5 reps every interval
Mosey to school wall for 3 minutes of wall sit and burpee popouts (1/2/5)
MARY: Nah, she wasn’t there.
ANNOUNCEMENTS: Christmas Party. etc…check slack for Cakeboss for Kenya posts- can’t miss em.
COT: Great COT, UHaul took us out

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Deadly DORA

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WARMUP: SHH, Imperial Walkers, windmills, cherry pickers, Moroccan Nightclubs, arm circles
THE THANG:
5 Manmakers just to get the mind right!
Kettle Bell DORA with a partner. 100 KB Swings (combined count) partner is running 150 yards. Flip flop the running until the total rep count is 100. 200 Chest Presses; repeat the running and the combined rep counts. 300 KB Squats; repeat running.
DORA round 2: repeats DORA above but reduce the rep count and running distance by 50% but increase speed of completion.

Get in Groups of 3: 1 person Farmer Carries 2 bells total distance of 40 yards. 2nd person does Seal Jacks. 3rd person does curls. Rotate through each exercise one time each.
Round 2: Farmer Carry; Plank Jacks; Overhead Press
MARY: LBCs for the final 30 seconds
ANNOUNCEMENTS:
COT:

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8 counts to quit

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WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back

THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery

30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back

Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard

Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close

ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor

COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law

NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life

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