Tag: Tinsel

Stairs, step ups, heavy weight carry, broga

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WARMUP: load up rucks, sandbags and kettlebells
THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises, progressive all the way to 10 step ups each leg and 40 calf raises (total reps 110 step ups and 220 calf raises) load up weight and head to the Sunbelt parking lot.
Split the pax in two teams, team one carries all weight, all rucks, sandbags and kettlebells down about 50 yards each way while team two crunches those abs, rinse and repeat times 3.
Load up and back to amphitheater

MARY: 12 minutes of stretches and broga. Back to COT
ANNOUNCEMENTS: frozen chicken collection by suplex and poppins.
Sign up for Bethel next week.
Keep training for May 16th event.
The Manion is coming in April.
If you are over 45, please get a yearly check up and ask your doctor for colonoscopy.
COT: prayers for Uhaul’s family and unspoken prayers that we all carry in our hearts.

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Sutton x 3

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WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises

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Lots of Lunges

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WARMUP: WINDMILL,STRAWBERRY PICKER,MOROCCAN NIGHT CLUB, SSH
THE THANG:Bag Toss, Over Head Press, Squats, High Pulls, Man Makers, Over Head Ruck around parking lot. 10 REPS EACH EXERCISE.
MARY: LBC'S,FREDDY MERCURY, BOX CUTTER
ANNOUNCEMENTS: BETHEL MENS SHELTER AND NEWSLETTER EVENTS
COT: ENDED WITH PRAY 🙏 FOR TRAVELING RESTORATION IN MARRIAGE AND RELATIONSHIPS

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Sutton x 3

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WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises

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Sutton x 3

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WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises

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Webs, webs, webs

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WARMUP: windmills, arm circles, low slow squat
THE THANG: Mossy to big drop off loop
1 merkin 4 shoulder taps, stop at each lamp post and increase the web 2-8 for a full loop circle with ten stops ending with 10 merkins and 40 shoulder taps.
Mossy half loop for another web: 1 squat-4 calf raise, progressive to 10 squats and 40 calf raise, feeling the burn on those calves.
Mossy to start of loop, full loop Indian run, everyone got to do it twice, walk/decompress for half the loop to school entrance find a wall, people’s chair, each pax did 5 Side straddle hops while everyone else is holding position.
Mossy to grassy area, find a comfy spot for next web. We had a visit from Captain Thor for abs web, 1 big boy- 4 American hammers progressive to 10 BB and 40 AH ( lots of grunting here) recover, mossy around small loop, back to grassy area for some broga. Apparently my brain was leaking here after counting so many reps..
MARY: broga
ANNOUNCEMENTS: bethel shelter, tortoise and hare, Manion, May 16th CSAUP
COT: stays in COT

TINSEL 🎄 OUT

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Kitchen Sink 3.11.26

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Warm ups: SSHs, Imperial Walkers, arm circles.

Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax performed exercises (merkins, squats, swings, lat pulls)
Lap around the parking lot with ruck.
Second round- weight moved between islands while pax bear crawled with exercises (squats, ruck press)
Lap around the parking lot with bell carry back to the flag ( drop bell)
Carry sandbag to field, bag toss to midfield and back.
Back to COT.

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