Author: Chris Hammond

  • Hot Potato

    Q sheet was empty, so we played Hot Potato. Tzatziki opened the beatdown, Ponch closed it strong.

    Warm-Up

    • Side Straddle Hops
    • Cherry Pickers
    • Ukrainian Soldiers
    • Copperhead Squats
    • Merkins
    • Wilson’s Wife
    • Fudd’s Wife
    • The Herm Worm

    The Thang

    3 Rounds:

    • 15 Squats
    • 15 Kettlebell Swings
    • 7 Single-Leg Deadlifts (each leg)

    Mosey

    3 Rounds:

    • 12 Merkin Pull-Throughs
    • 15 Chest Press
    • 12 American Hammers (DC)

    Ponch Takes the Q

    Farmer Carry Grinder (30 lb DBs):

    • Farmer carry to mid-lot → 15 KB Swings
    • Farmer carry to far end → 15 Skull Crushers
    • Farmer carry back to mid-lot → 15 American Hammers

    Remaining PAX completed a shared grind:

    • 1,000 SSH
    • 500 Merkins
    • 500 Squats
    • 500 American Hammers
    • 500 LBCs
    • 500 Flutter Kicks

    Announcements

    • The Bridge – Saturday
    • Frozen Triangle – February 7

  • Three Generations to Celebrate

    Warm-Up

    • Mosey around the school
    • Side Straddle Hops
    • Dead Man Hang
    • Cherry Pickers
    • Roscoe’s Mom
    • Wilson’s  & Fudd’s Wife
    • Fudd’s Wife
    • Merkins
    • LBC

    The Thang:
    The workout centered around my daughter Reese’s 11th birthday and the coincidence that she shares her birthday with her uncle and grandmother (Stacey’s mom, who has passed). Three generations all born on 8/5. So we did 3 exercises, 11 reps each, repeated 3 times per round, for a total of 5 rounds.

    Round 1:

    • Kettlebell Swings
    • Squat Thrusters
    • Lunges

    Mosey

    Round 2:

    • WW III’s
    • American Hammers
    • Flutter Kicks

    Mosey

    Round 3:

    • High Pulls
    • Lawn Mowers
    • Overhead Presses


    Mosey

    Round 4:

    • Single-Leg Deadlifts
    • Curls
    • Skull Crushers


    Mosey

    Round 5 :

    • Calf Raises
    • Mountain Climbers
    • Merkin Pull-Throughs

    Announcements

    • Homegrown Half – August 16
    • Flyboy is our new CTO ?!?

    I led us out in prayer

  • Old Hundred Kettlebell Tour

    Warm-Up

    • Side Straddle Hops
    • Dead Man Hang
    • Cherry Pickers
    • Roscoe’s Mom
    • Merkins
    • Fudd’s Wife

    The Thang: Old Hundred Circuit

    Set 1 – Legs (3 Rounds)

    • 15 KB Swings
    • 15 Goblet Squats
    • 50 Calf Raises
    • Mosey to the back of the school

    Set 2 – Bench Work (3 Rounds)

    • 20 Dips
    • 20 Step-Ups
    • 20 Decline Merkins
    • Mosey to the playground

    Set 3 – Core (3 Rounds)

    • 20 WW III’s
    • 20 American Hammers (DC)
    • 30 Flutter Kicks

    Pull-Up Rotation

    • 1 PAX: 5 Pull-Ups
    • Others: Burpees
      • Rotate until all complete
    • Mosey back to front

    Finisher – The Bank

    • 500 KB Curls (team total)

    Announcements

    • Boys of Summer Ultimate Football – Thursday
    • VQ Week is coming, get on the Q sheet!

    COT

    Tzatziki closed us out with prayer.

  • Just the Two of Us

    Just me and Purple Rain posted this morning—and I’m grateful he did. Otherwise, this would’ve been a solo beatdown.

    Warmup:

    • Side straddle hops
    • Dead man hang
    • The Herm Worm AKA The Pigeon
    • Wilson’s Wife
    • Roscoe’s Mom

    Thang 1 – Leg Day Reboot (3 Rounds):

    • KB Swings
    • Goblet Squats
    • One-legged Deadlifts
    • Calf Raises
      Mosey to reset

    Thang 2 – Core Meltdown (3 Rounds):

    • World War II Sit-ups
    • Prom Dates
    • Flutter Kicks
    • American Hammers
      Mosey, again

    Thang 3 – Pull & Push (3 Rounds):

    • High Pulls
    • Lawn Mowers
    • Overhead Press
    • Pullovers
    • Mosey, again

    Thang 4 – Arm Burnout (3 Rounds):

    • Curls
    • Skull Crushers
    • Chest Press
    • Merkin Pull-Throughs

    Finisher:
    3 lonely, glorious Burpees.


    Just two PAX, but quality > quantity. Great conversation throughout. We closed with prayers for Purple Rain’s brother-in-law, recently diagnosed with Alzheimer’s. Keeping him and the family lifted up.

  • Dirty 30

    Warm-Up:

    • Side Straddle Hops
    • Dead Man Hang
    • Cherry Pickers
    • Roscoe’s Mom
    • Merkins
    • Butterfly Stretch
    • Wilson’s Wife
    • Fudd’s Wife

    The Thang:

    1. Triple Check (w/ Coupons)

    • Runner up the hill and back
    • Coupon work: Chest Press + Squat Thrusters

    2. The Dirty 30 (Name Courtesy of Nancy)
    Inspired by Elevens, this variation was dubbed The Dirty 30.

    Here’s how it went:

    • Start with 5 Mountain Climbers (double count) at the bottom, run the hill, do 25 Merkins at the top.
    • Each round, Mountain Climbers increased by 5 and Merkins decreased by 5, until we ended with 30 Climbers and 0 Merkins.
    • Total: 6 rounds, 1 dirty burn. Legs and lungs got the message.

    3. Audible Called
    Skipped the final exercise and handed it over to Mudslide, who took us through a Broga cooldown

    Announcements:

    • CSAUP Century Run – Check Slack for updates and how to get involved.
    • The Bridge – Coming up in April and May. Mark your calendars.

    Prayer Requests / Praises:

    • Prayers for Warby’s family as they mourn the passing of his father-in-law.
    • Praise for Liv — great news and continued healing.

  • Thunderstruck

    Sixteen men started their Friday off by taking on Satan’s Hill. We kicked things off with a mosey up and down Satan’s hill, followed by SSH, Don Q’s, Cherry Pickers, LBCs, and Merkins.

    Next, each of us grabbed a rock to run with for a set of 11’s in the parking lot that included squats thrusts, and skull crushers.

    Afterward, we partnered up for a Dora, pushing through 100 Merkins, 200 squats, and 300 LBC’s while alternating running to the top of Satan’s hill. 

    We wrapped up with some tunes: “Green Sally Up” w/ squats, “Thunderstruck” w/ burpees, and a second round of “Green Sally Up” w/ Merkins.

    My VQ was both an honor and a humbling experience. Thanks to everyone who came out and pushed themselves. I’m looking forward to the next one