WARMUP: standard stuff really
THE THANG: kettle bell sets sorted by full body , legs, arms, and core. Mixing in some new exercises and flows.
MARY: last 5 minutes
ANNOUNCEMENTS:
COT:
WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)
THE THANG:
perform 20 reps of exercise then run 100yds before performing next set
5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls
MARY:
Death by Kettlebell
set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires
Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps
chest press: 15, 20, 25, 30, max
ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter
COT: gotta be there
WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.
WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers
Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur
THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q. Q can be rotating or by One Q
1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees
How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.
@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.
At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.
Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.
ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.
WARMUP:
Tesh called 10 SSH
Band Camp:
IW
HW
Slight mosey
Merkins
Moroccan Night Clubs
(Then I realized Tesh had handed the Q over completely)
THE THANG:
4 min w/o setting the bell down
30 sec 1 hand swing R
30 sec 1 hand swing L
30 sec racked reverse lunge R
30 sec racked reverse lunge L
30 sec clean R
30 sec clean L
30 sec squat & press R
30 sec squat & press L
Mosey/Yoga/burpee in between rounds
Got 3 rounds….was challenging
Burpee snatches
MARY: Airborne’s hip routine
ANNOUNCEMENTS: everybody likes reading David Goggins apparently
COT: prayers!
Snatch to waiter carry suicides with exercises at the baseline and at the turn.
Baseline – Merkins
20 yds – squats
30 yds – tricep extensions
40 yds – burpees
50 yds – American Hammers
Break up rounds with deadlift sets.
WARMUP:
SSHs, Windmills, Tapytaps
THE THANG:
Strength exercise today was a 1 hand pushup negative. Sets of 2, 3 and 4 during the coarse of the workout
Anaerobic exercise was bear crawls (40 yds) followed by pullups (5) for 4 sets
There was also a SSH calf set. As well as a deadhang competition with core exercises (Cohiba won)
Ask Hardwood about a fox and Bobber if he ever passes the M’s “notice anything different?” test.
WARMUP:
THE THANG: Tabatas
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Line up the bells heaviest to lightest
Mosey to grab cinderblocks
THE THANG:
Originally, the intention was to have a group working with 2 kettlebells and another group working with cinderblocks. Since there were 12 kettlebells and 6 PAX, we were all able to work together.
PAX were encouraged to grab 2 heavy bells and rucks or sandbags to get some serious strength training in.
EMOM
Team Iron:
Bigger muscle groups – with 2 bells
3 sets each. 10 reps
Squats
Deadlifts
Chest Presses
Rows
Swings (one bell)
Team Concrete:
Smaller muscle groups – with a cinder block
3 sets each. 20 reps
Curls
Tricep extensions
Shoulder presses
Clave raises
High pulls
We returned the cinderblocks and made it back to COT right at 0600
MARY:
none
COT:
WARMUP: run 1 lap around the perimeter of the parking lot. Circle up, Moroccan nightclubs, low slow squats, windmills.
THE THANG: Due to Quack Attack’s car, we had to start at the dark red lightning bolt. (See attached high tech AO recreation software) First call was to bunny hop suicides. After traveling to the first light, that was an extremely dumb idea. Modified to lunges. We would stop at each light pole, marked by the yellow circles. We would do 10 swings at each light, drop the bell and run back to the red lightning bolt, traveling in the direction of the blue arrow for the first. 10 merkins at the starting point and run to our bells. 10 merkins before advancing our bells via lunge walks now. 10 swings and run back to the start. 10 merkins at the start and run to the bell for 10 more merkins before lunge walking to the other side of the parking lot.
Next we gathered at the red hexagon. We would send 1 person to run the direction of the pink arrow to the other end of the parking lot and back. They were the timer.
The exercises we did:
Curls
Z – Press (with discussion about how it doesn’t look like a Z)
Chest Press
Calf raises
Swings
Squats
(In no particular order)
Next we gather at the location of the green arrow and did a similar suicide iteration at the first. This time we did overhead carry and squats. Merkins at the green arrow and again before advancing the bell with the overhead carry.
Did a couple moseys to the far end of the parking lot. Some people were chatting so called some burpees to grab the attention again.
Next we did some more calf raises to get these Pax ready for the Clave Boss!
Did another mosey and then some dynamic cool down, including toy soldiers, regular mosey and karaoke.
MARY: Airborne Hip thing and 1 last mosey
ANNOUNCEMENTS: 10 year, Christmas party, BBQ CSAUP, Final Countdown
COT: Stays in COT.