Tag: Tesh

3s Company

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WARMUP: SSH, Windmill, Low slow squat, slow merkins, moroccan nightclubs
THE THANG: Rosie –
20 Merkins, 20 Wide arm merkins, 20 CDD – 40 SSH
25 squats, 20 Jump squats, 20 Apollo Onos – Lunges
30 LBCs, 20 BBS, 20 Flutters – Bear crawls,
10 Burpees, 20 Mtn Climbers , 20 plank jacks – SSH
Repeat
Tesh – Run to station , 10 jump split squats, 20 swing crunches, run to station, 10 jump squats, 20 peter parker’s, run, repeat stations,
Wall Sits and Balls to walls, rotating
MARY:
ANNOUNCEMENTS:
COT:

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Baker Mayfield is not Pence

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WARMUP:
SSH, merkins, squats, Broga

THE THANG:
Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked through the first two exercises from 10 down to 8, then flipped to the next two exercises. Then flip back down for 7-5, then flipped back. Last set was 4 to 1.

We got through two sets of exercises before time ran out.

Merkins alternating hand on bell
Chest press

Second set
Squats
Set ups (each leg as 1)

Next round
Curls
Single arm row (each side)

Swings
Nut cracker

Solid workout and 0 running. According to my watch I burned 600 calories.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
You had to be there.

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Minimal running is just fine

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WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

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2025.37 Slow Burn

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TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40 yds of unoccupied pavement.

I have a heavy heart now and it wasn’t any better at the time. The fact that flags were there flying at half mast in front of Shutterfly was a good reminder of who we are and what needs to happen next from an immediate and existential standpoint, so we recited the Pledge of Allegiance.

I’m currently reading Plato’s writing on Socrates and the present parallels are not lost on me. A man was executed for “impiety” and “corrupting the youth”. He asked questions. He didn’t properly attend to the gods. He challenged authority.

The bottom line is that we need both political parties. Without challenge, a uniparty would become weak and invalid. I would say we need more, but I digress. We should all be praying for the prosperity of both political parties to the betterment of the individuals they serve.

God forgive us, for we know not what we do.

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Doras in the corners

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WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

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substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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BHAG at the Hive

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YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.

Weather was perfect. Felt like an early Fall and time for college football.

WARMUP:

SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10

THE THANG:

With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:

21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers

MARY:

Finished at the end with a circuit of the following:

LBCs
Flutters

ANNOUNCEMENTS:

Read the newsletter

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Slow and Intentional

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WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence

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Swole city, bro! Fist pumpin’ through the burn, lookin’ fresh for the boardwalk. GTL all day, don’t sleep!

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WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.

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