Tag: Über

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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Did you bring your best?

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WARMUP: Short mosey with rucks on.
Arrive for warm up – rucks off

Windmills I/C
Cherry Pickers I/C
Seal Jacks I/C
Imperial Walkers I/C
Merkins I/C

Rucks on and mosey to the main event

THE THANG: PAX did 7 rounds of the following exercises followed by a run at the end of each round:

Each round consisted of:
Ruck on – 15 shoulder taps on each shoulder
Ruck off – 15 ruck pull thrus
Ruck off – 15 ruck curls
Ruck off – 15 ruck swings

Quick run (slick) to the driveway turn and back

All rounds were completed just in time to return to COT at 0600.

MARY: No time

ANNOUNCEMENTS: Reqd your newsletter

COT: Shared some tough stuff – burdens shared are burdens lighter. No OYO.

NMM – When we look in the mirror at the end of each day – can we say we gave our best? PAX were asked to bring two things to the workout today – their rucks and their best. Life requires the same from us. Let’s give it men. The world needs you and your example more than ever.

Brawny – thanks for the call. 👁️

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Double trouble at The Rock

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WARMUP: cherry pickers, iws, merkins
THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15 merkins, 15 squats recover run down at bottom 5 burpees and 10 flutters 5 rounds. Mosey to pull up bars 5,4,3,2,1 with 10 bench dips in between each set. Mosey back to Cot for 25 bicycles and 10 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for family, marriages and leading our kids

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Birthday Beatdown at BAOPS

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YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:

Warm-Up:

  • SSH – 57 IC
  • Imperial Walkers – 34 IC
  • Hillbilly Walkers – 33 IC
  • Moroccan Night Clubs – 7 IC
  • Windmills – 7 IC
  • Strawberry Pickers- 7 IC 

 
The Thang:

  • Dora: 57 Burpees, 57 Shoulder Taps, 57 Merkins, 57 Carolina Dry Docks 
  • During Burpees partner works, the other bear crawl 25 yds and crawl bear back.
  • During STs partner works, the other lunge walk 25 yds and back.
  • During Merkins partner works, the other Run 25 yds and Nur back.
  • During CCD partner works, the other Crab Walk 25 yds and back.

 
Mosey around the field
 
Handoff to Italian Job

  • Four Corners
  • Round 1 – 13 Squats, 13 Merkins, 13 American Hammers, 13 SSHs, 5 Burpees
  • Round 2 – 13 Calf Raises, 13 Diamond Merkins, 13 Flutters, 13 Mtn Climbers, 5 Burpees
  • Round 3 – 13 Jump Squats, 13 Wide Arm Merkins, 13 Freddies, 13 MNCs, 5 Burpees
  • Round 4 – 13 Lunges, 13 Ranger Merkins, 13 Dollies, 13 Turkish Get-ups, 5 Burpees
  • Round 5 – 13 Bomb Jacks, 13 Dry Docks, 13 Ab Mat Sit-ups, 13 Alternating Shoulder Taps, 5 Burpees
  • Mosey to Pull-up Bars
  • AMRAP Pull-up
  • 57 Squats
  • 57 Calf Raises
  • Mosey to wall near baseball backstop
  • 52 Irkins
  • 52 Dips
  • Mosey to COT
  • 5 Minutes of Mary

NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!

-IJ

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Trestle Camp

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Tressel:

  1. Disclaimer/mosey around Windward Dr, back to parking lot.
  2. COP- mix upper and lower body.
  3. Down the hill at Mariana Dr. for quadzilla.
  4. Mosey to pull up station for 7’s (pull ups/ burpees).

Band Camp:

  1. Pearls on a String toward the marina
  2. Bear Crawl the lines adding a merkin at each spot
  3. Lung walk to start
  4. Crawl Bear the lines adding a Carolina Dry Dock at each spot
  5. Reverse lunge walk to start
  6. Up the hill for muscle ups on the wall
  7. Pearls on a String back towards the flag
  8. Cupcakes at the basketball court with some mobility work until 0730

91% followed to the Tega Cay Deli for an elite coffeteria experience

ANNOUNCEMENTS: Murph on Monday
COT: Was held

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