WARMUP: awfulness
THE THANG: really awful
MARY: not so awful
ANNOUNCEMENTS:
COT: pray for healing from the awfulness
WARMUP: Merkins, shoulder taps, mountain climbers
THE THANG: 5 rounds of Tabata. Chest press flutters, front row, oh press left and right, lawnmower pulls. 35 seconds of work and 15 seconds of rest.
MARY: hammers, flutters, Freddy mercury, box cutters, protractor
ANNOUNCEMENTS:
COT:
WARMUP: Dynamic warmup by running around the perimeter of the COT parking lot performing high knees, butt kickers, and Karaoke on both sides.
THE THANG: Experienced a brutal workout at The Badger on Monday and it became the inspiration for the following.
Complete 10 rounds by the ROTC building near the pullup bars
10 Pull Ups
15 OH Presses w/Cindy
15 Squats w/Cindy
15 KB Swings w/Cindy
15 Big Boys w/Cindy
Then run down to the bottom of the hill and perform 2 Kraken burpees on your first trip. When you completed the Kraken burpees run back to the top of the hill and repeat. Every time you come down to the bottom of the hill increase the Kraken burpee reps by 2. Some of us made it to round 7, most of us finished on rounds 5 or 6. All of us got our moneys worth.
MARY: No time
ANNOUNCEMENTS: Bethel Men’s Shelter and charities
COT: Lots of prayer requests for healing!
WARMUP: Mosey around front/bus loop, stopping periodically for some exercises: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Moroccan Night Clubs, Windmills.
THE THANG: PAX partnered up & we attacked some exercises, DORA-style, with increasing rep requirements. PAX1 did exercises while PAX2 did some method of transport, then flapjack until the rep count was hit & move on to the next.
1. 50 Burpees / Run across parking lot (to the far marching band endzone) & back
2. 100 Dry Docks / Lunges (think to the 50yd line) & back
3. 150 Merkins / Run across & back
4. 200 Squats / Bear Crawl (think to the 30yd line, maybe it was the 50 again) & back
5. 250 LBC’s / Run across & back
6. 300 Calf Raises (equal doses of toes in/out/straight) / Broad Jump to the 50yd line & back
We got done around 05:53:23. With time left for dessert, we enjoyed a 6min AMRAP of 20x Mtn Climbers > 10x Diamond Merks > 20x Flutters > 10x Box Cutters
Made our way back to COT.
MARY: None
ANNOUNCEMENTS: Make sure you’re getting your newsletter. Once that’s been confirmed, make sure you’re reading it.
COT: Stays in COT but praises were shared and prayers requested.
Thanks for the opportunity @Cyclops!
WARMUP: Yes, some of the usual
THE THANG: A circle of 5 stations of 10 reps each with bell. after each station we traveled to the center point and back in varying modes (lunges, bear crawls, etc). Total of 50 reps per circuit represented 50 yrs of pain as a Tecas Rangers fan, heading into Wolrd Series game 1 later on 10/27.
we made it through 4+ circuits.
NOTE: this is posted 10 days later and Rangers are champs!!
COT: Thanks to pax for posting to only my 2nd KB Q. Good to connect with new faces Liberty Bibberty, Wooden Leg and Rubber Ducky and to see Rolloff back out in the Gloom.
thanks for the Q stick Happy Hour. you were missed!
WARMUP: A Jog, SSH, WM, CP, MNC, Merkins
THE THANG:
Eight exercises stations with a KB and non-KB exercise at each one. Mode of transportation to each station varies from bear crawl, crawl bear, power skip, broad jump. Once through all the stations, we ran a lap around the parking lot as started the process over again.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer
WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back
THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap
MARY:
Jailbreak back to COT
ANNOUNCEMENTS:
D2D events – check out newsletter
COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them
Back Blast
Tabata workout
DATE: 17 Oct 2023
AO: #ao-colleseum
Q: @Airwolf
PAX: @Rebound @Tesh @Backdraft @Barkley @Wooden leg @Grassy Knowl
FNGs: 0
COUNT: 7
WARMUP: Windmill
TABATA: 4 rounds of each
40 sec. Rowers. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Rear Lounge 10 sec. Rest
40 sec. Shoulder taps 10 sec. Rest
2 min Karaoke’s
40 sec. High knees 10 sec. Rest
40 sec. Side hops 10 sec. Rest
2 min Nur and mosey
40 sec. Hillbilly Walkers 10 sec. Rest
40sec. Skier 10sec. Rest
2 min planks
Last 10 minutes we did some side struggle hops 😂, standing shoulder taps, military presses, forward, and overhead claps.
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 🇮🇱.
WARMUP: Wooden Leg: SSH, fastest windmills ever, cherry picker aka tappy taps, imperial walkers
THE THANG: Barkley: 25 split squats each leg, run, 25 step ups 25 squats, run, incline and 25 decline merkins, run.
Lighthouse: Mozy to the light posts, attempted Indian run but not everyone cooperated, 1st post, 25 merkins, 2nd post, 25 squats, 3rd post, 25 big boys repeat
Rebound: Mozy to wall by playground for partner Dora 100 Merkins while partner did wall sits followed by 100 squats while partner did shoulder taps. Slowly back to COT with a little wisdom shared by Long Duck
MARY: Long Duck called American Hammers and Heels to Heaven
ANNOUNCEMENTS: Poker Fundraiser, upcoming Q’s, read your newsletter
COT: New career, being good to your M