Tag: Time Machine

Trick or Treat at the Hive

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WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

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Brush fire at bushwood

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WARMUP: mosey down the hill, windmills, imperial walkers, hill Billy walkers, merkins
THE THANG: run down to end of bus lane. Sets of 5,10,15 between light poles. Exercises: burpees, squats, merkins, seal jacks. Did Dora with merkins squats and LBCs. Mosey back to COT
MARY: 5 minutes worth
ANNOUNCEMENTS: read newsletter
COT: show to know.

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Kettle Bell Kards

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WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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Going To Feel It In Those Weird Muscles Later

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WARMUP:
SSH, IW, Merkins, upward dog, downward dog, left and right legs high, lunge stretches.

THE THANG:

Unilateral Total Body Work

Starting with one side of your body:
– One arm bent over rows x8
– Reverse lunge x8
– High pulls x8
– Farmer carry up hill to stop sign and back
Repeat for other side
That’s 1 round.
Repeat for 4 rounds

Stabilizing Core Work

Starting with one side of your body:
– Rack KB on shoulder for KB March x10 (Double count)
– Suitcase deadlift x10
– Regular Freddie Mercury’s x10 (Double count)
Repeat for other side
3 rounds

ANNOUNCEMENTS: Newsletter
COT:

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Lots of Reps

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WARMUP: Mosey around parking lot. 25 ea SSH, 10 Imperial Walkers, 10 Hillbilly Walkers, 10 Goofballs

THE THANG:
#1 Dora
100 – Curls
200 – Squats
300 Bent Rows

#2 11’s
Chest Press
Tricep Extensions

MARY: 5 Burpees OYO , Flutters
ANNOUNCEMENTS: Prayers for Soup to Nuts Brother in Law
COT:

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50bpm Metronome

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WARMUP: mosey to playground; upward<>downward dog variations, high plank<>merkin/peter parker/plank jack/parker peter/wide-arm merkin; child’s pose
THE THANG: partner up- listen to 50 bpm metronome, merkins to 50 bpm metronome until failure (your total + partner total x2 = merkins for Dora later); 50 bpm metronome big boys (your total + partner total = big boys for Dora later)
[Partner merkins x10 and partner leg throws x15] x3
Dora: Toes2Bar/Knees2Chest x50, Hand-release Merkins (total from above), Big Boys (total from above); other partner bear crawl across turf and returns on foot
MARY: Brief Broga Session
ANNOUNCEMENTS: Thou must read thy newsletter.
COT: My Grandmother (Betty) is getting married to her partner (Patricia) of nearly 20 years. Prayers for them and my family, please.

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Kriss Kross beatdown

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Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.

WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins

Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember

Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur

Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises

5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips

I believe we stopped 8 times completing all exercises each time.

This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.

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Worked to silence

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WARMUP:
– yes and various with some mosey
THE THANG:
– jack webb: 1-4 push-up and LBC
– hill repeat dora: 100x big boy / 200x squat / 300x American hammer
MARY:
– airborne hip flex
ANNOUNCEMENTS:
– read newsletter
– bier-ruck on 9/28: 6@6for6
COT:
– was held

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Just a little chicken fried atThe Ranch

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WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Playground partner
15 swing crunches/partner pull-ups
3 rounds

Mosey
Bear crawl

Partner1 Suicide/Partner2 LBCs

Mosey

4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Bear crawl to 5th light pole

MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter

COT:

God opposes the proud, but gives grace to the humble
James 4:6

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