Tag: Über

It looked good on card stock.

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WARMUP: Parking Lot Mosey/ SSH/ Hillbillies/Around the Worlds/Halos/DeadLifts/High Pulls
THE THANG:
Partner Double Bell carry while other does Round 1: Mike Tysons Round 2: Derkins.

Loop of Pain Stations. Do exercises at station, bear crawl with Bell to next station. Run the loop and back to where you left off. Do exercises at that station, bear crawl to next one, etc..
8 Stations:
30 Swings
30 Curls
30 Tricep Press
10 Manmakers (crowd fave!)
24 Bell Merkins (8R, 8L, 8 with both hands on bell-crowd fave!)
24 Pull Throughs
24 Thrusters
30 Am. Hammers

Finished at COT with half minute of AYG Uhauls. (Miss you bro)

MARY:
ANNOUNCEMENTS: KB Convergence in Matthews. Trash Pickup. Cannoli Run.
COT: Live Third.

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Hive suck fest

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WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.

11s:
Front rack squat & upright row

10 min 100 snatch test with a partner. Alternate as needed

DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees

MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes

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4 corners of mumblechatter

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WARMUP: Started with stretching and Intro. They rocked over to the parking area for the warm up. 15 MNC, produce pickers, Wind Mill, plank, merkins, updig and down dog. Then rucked over to the rear parking lot.
THE THANG: 4 corners, 4 rounds.
Round 1 – 10 goblet squats then farmer carry right arm to do American Hammers with ruck then overhead carry to curls the farmers carry left arm to finish with flutters with ruck.
Round 2- 15 repeat exercises.
Round 3 – 20 repeat exercises
Round 4 – 25 repeat exercises.
MARY: none
ANNOUNCEMENTS: Bethals men and newsletter.
COT: Prayers for school, teachers, marriage and health.

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Start with Station #3

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Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around – Ruck, SB, & KB.

WARMUP: Started with a mosey around the COT parking lot loop mixed in with the usual suspects, stopped and formed a circle back at COT for more of the usual warm-up movements. Time to work.

THE THANG:
3 stations were set-up around the COT parking lot loop. Instructed PAX they would need to carry all gear to each station. Upon arriving at a station, you can unload. Each station consisted of a buy in/out exercise and various other exercises with 1pc of gear. After completing the buy-in, list of exercises, and the buy-out, load up all gear and move to the next station. Continue until time is called. Stations are described below:

Station 1 — Exercises w/Ruck
· Buy In/Out – ManMakers x 10

  • Ruck thrusters x12
  • Ruck On squat jumps x12
  • Ruck On Alt Backward Lunge x 12 ( 6 ea leg )

Station 2 — Exercises w/Kettlebell
· Buy In/Out – Merkins w/ KB pull through x 10

  • KB swings x20
  • KB Alt Snatches x20 (10 ea side)
  • KB U-Hauls x20

Station 3 — Exercises w/Sandbag
· Buy In/Out – SB Overhead Press Toss x 10

  • Sandbag bear-hug squats x12
  • Sandbag ShouldertoShoulder OH Press x12
  • Sandbag DeadLift to Cleans x12

Everyone made it through 2 rounds on this muggy morning. FishStix said we covered a little over a mile and then suggested we should add one more piece of gear. Will take this suggestion into strong consideration for next time! We started with station #3 because YHC did not pay attention when setting up the stations prior to the workout. Found out it's not about where you start, it's how we finish that is important.

MARY: No time

ANNOUNCEMENTS: Read your NL! Stuff the Bus this Saturday, Bethel this Thursday, etc…

COT: STK!

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Circle with sandbag run

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WARMUP:

  1. Side Straddle Hop
  2. Moroccan night club
  3. Wind Mill
  4. Imperial walker
  5. Cherry picker

THE THANG:

  1. Circle of exercise with sandbag run
  1. Gorilla Rows
  2. Man Makers
  3. Goblet Squats
  4. Flutter Kicks with Press
  5. KB Snatch
  6. KB Goblet Cossack Squat
  7. KB Chest Press
  8. American Hammers
  9. Deadlift
  10. KB overhead squat
  11. Swings
  12. Kneeling KB Chop
  13. Run with sandbag
  1. Dora
  1. 100 Sit-ups with press
  2. 200 a round the world with curl
  3. 300 Halo with triceps curl

MARY:
ANNOUNCEMENTS:

  1. Stuff the bus
  2. Bethel Men's Shelter
  3. BRR

COT:

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Dora Takes the Hill

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WARMUP: SSH, Ruck Big Loop
THE THANG: Bear Crawl midfield to the fence. OHC back to midfield. Ruck Big Loop (2x)

Head over to the hill for a Dora 100 Merkins 200 LBCs, 300 Squats
Back to COT for some more Merkins & LBCs.
MARY:Some
ANNOUNCEMENTS: Bethel Men’s Shelter, Stuff the Bus
COT: Prayers for Family, teachers and husbands.

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Ace Ventura

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WARMUP:
SSH
Imperial/ Hilbilly Walkers
Mountain Climbers
Peter Parker’s
Moroccan Nigh Clubs

Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers

THE THANG:

  1. Golf Course 11s – “Laces Out” – Merkins and Squats
  2. Wall Sits – “Do NOT go in there.” One guy at a time crab walks to end of patio and back.
  3. Hill climbs – “Like a Glove!”

5 cycles – 10 reps Plank Jacks at Bottom, 10 reps Seal Jacks at Top
5 cycles – 10 reps CDDs at Bottom, 10 reps Shoulder Taps at Top
4. 4 corners – “Excuse me. May I ass you a few questions.”
20 reps each, repeat 4x: Bobby Hurleys, Calf Raises, Squats, Monkey Humpers
MARY: no time
ANNOUNCEMENTS:
COT:

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Hair Metal 🎸 and Iron Bells 🔔

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It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off.

Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was glorious.

Jwow

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You Just Need A Sandbag….And Take It Around To Your Friends

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WARMUP: A mere jog get loosened up.
THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb (or similar) sandbag on the ground, lift the bag and toss it over your head. turn around and repeat, for 60 seconds.
Hoist the sand bags and make your way to the back dumpsters for our first round of 15's w/ our sandbag:
Simbas, Flutters w/ Press, Left & Right Side Bends
60 x 60
Hoist the sandbag and head down the back stretch to the other side of the school for another round of 15's:
Back Squats, Dead Lifts, Thrusters, Calf Raises
60 x 60
Hoist the sandbag and make our way to the entrance of the school for 15's:
Derkins w/ feet on the curb or sandbag, Curls, Overhead Press, Chest Press
60 x 60
Hoist the sandbag and head to the big tree and partner up:
P1: Farmers Carry the sand bags about 50yds
P2: Mountain Climbers and run to meet your partner where they stopped.
Flapjack
Hoist the sandbag and head to the front of the school for the last round of 60 x 60.

MARY: Throughout
ANNOUNCEMENTS: Stuff The Bus, La Grama, Bethel participation
COT: You should've been there.

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