Tag: Tesh

Pyramid of Pain

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WARMUP: Circle up in the parking lot at COT for the following, all 4 count:
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 Strawberry pickers
Then mosey to the parking lot entrance on Main St by Hobo’s for…….
THE THANG:
Pyramid of Pain
Workout area is the parking lot behind Hobo’s, from entrance on Main to entrance on Clebourne. 7 exercise stations, first one right at the lot entrance on Main, each approx 25-30 yds apart, with the final station 7 at the entrance on Clebourne. Stations are:
1. 5 burpees
2. 10 cinderblock curls
3. 15 cinderblock overhead press
4. 20 LSS
5. 25 merkin
6. 30 LBC
7. 35 flutters 4 ct
Method
Start at station 1, do the exercise. Lunge walk to 2, do the exercise. Then run back to station 1. That is round 1. Repeat, but each round you add on an exercise station, doing each station, do not skip any as you progress towards each station. Lung walk to each station, then run back to starting station 1.
Rd 1
Station 1 + Station 2
Rd 2
1 + 2 + 3
Rd 3
1 + 2 + 3 + 4
And so on until you get to station 7

Everyone finished all stations. The plan was to then, after you finish station 7, do NOT run back to starting station 1, but instead cross the railroad bridge on Clebourne, then stop at the field that COT is on the opposite end of (approx 80 yards?), then bear crawl across the field to the gravel lot, then run back to starting position 1 and repeat. We ran out of time, so after we finished station 7 we just ran across the field to COT just in time for 6am.

Everyone did GREAT! Mumblechatter was excellent, humidity was off the charts, we all put in a solid effort of pain and sweat equity. I will Q this again if given the opportunity, but will skip the warmups so we can do the bear crawl to COT.

MARY: None
ANNOUNCEMENTS: A LOT going on. Read the newsletter, reach out in COTs and get involved.
COT: A lot lifted up. Do not forget to celebrate the good things, good moments in life, do not just focus on the negative or bad. Little victories. They help change the prism of how you look at things. If you only tend to focus on the bad or negative, that is all you will see. Do not let the good things slip through! Change that prism, one little victory at a time.

Thanks for the opportunity to lead.
SYITG
-NASA

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C for creativity, not c for cookie

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WARMUP: disclaimer and go. No messing around.
THE THANG: Ran to the bank for stop 1. 5s and 10s.
– 5 = hand release merkin
– 10 = squats with chin up and hands touching the ground

Next stop was First National bank…5s and 10s. Thanks to Change Order for the idea for the next stop.

Next stop was the round about by model A. 5s and 10s with a 30 count in cadence of flutters.

Head down Hubert Graham to the bottom of the hill. 5s and 10s with 15 in cadence flutters partially sitting up.

Up HG to the light which wasn’t super close so was out of gas at the top. 5s and 10s with American hammer.

Now to head back the same way we came with 5s and 10s at each of the same stops.

Back at COT we did 5s with hand release diamonds and 10s of jump squats.
MARY: 3 rounds of Mary: LBCs, wipers, bicycles
ANNOUNCEMENTS: 7/22 Barry, 7/3 men’s dinner, 7/4 convergence
COT: ball of man for prayers and praises

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Hills, Bells, and Balls

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WARMUP: SSH, low slow squat, merkins, Moroccan night club

THE THANG:
Carry bell to bottom of hill

2 rounds:
20 swings
15 goblet squats
10 bent over row each arm
Up the hill

2 rounds:
10 thrusters
10 tricep extension
10 curls
Up the hill

Carry bell back to COT

15min EMOM
1 guy carries the 100# ball 50 feet and back
Other guys do 6 alternating clean and jerk

BONUS FINISHER:
Group of 4 carry the 100# ball up the hill and back – guys not carrying ball carry KB. Switch out as needed.

MARY: bethel, convergence, sweaty Barry
ANNOUNCEMENTS:
COT: yes

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Golf

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WARMUP: Running with burpees
THE THANG: Golf
10 merkins and 10 LBC’s at every tee box
5 burpees at every green
Each hole varied in length – par 3, par 4, or par 5
Front 9 was both hills on Monroe white
Back 9 was from footloose to amor Artis.

PAX got to the back 9.

MARY: no time – pax were playing golf
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

Thanks for the call, NASA. :eye:

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Bombs over Bagdad

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WARMUP:

SSH/windmills/pickers/squats/arm circles/phelps
THE THANG:

Partner Format – Rotate each round:

Partner A runs a loop (~0.25–0.5 mile)

Partner B does sandbag work to failure

Switch

Finish with a team challenge exercise

Get through all 3 stations. Repeat if time allows. Goal: 2–3 miles running + max reps under weight.

STATION 1: Frontline Assault

Runner: Loop run

Worker: Sandbag Front Squats – AMRAP

Together: 10 Partner Sandbag Thrusters (alternating reps)

STATION 2: The Grindstone

Runner: Loop run

Worker: Sandbag Ground to Shoulder Clean & Press – to failure

Together: 20 Sandbag Overhead Lunges (10 per Pax)

STATION 3: Carry the Weight

Runner: Loop run

Worker: Sandbag Bear Hug Suicide Carries (end of lot and back)

Together: 30 Sit-ups passing sandbag between partners

? Finisher – man makes (3 Minutes AMRAP)

Solo effort. As many rounds as possible:

? Total Work:

✅ ~2–3 Miles Run
✅ Sandbag High-Rep Strength Training
✅ Core & Conditioning
✅ Partner Accountability
✅ Shared Suffering = Stronger Brotherhood

MARY: No time
ANNOUNCEMENTS: summer csaups, bethel, 7/4 convergence, care center
COT: lifted up Luka (Vuvu), Matteo (time machine), Noah (Decibel) safe travels for Petas daughter to New Zealand with classmates

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Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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Who has the Q??

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WARMUP: None
THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT. Came in just under 4 miles for most
MARY:
ANNOUNCEMENTS: Hog & Coyote
COT: Prayers for Discernment, for Soup’s Mom, Praise for C.O.’s 2.0 turning 18!

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What’s a Kraken Man-Maker?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats

Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top

THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
 
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:

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