3 men showed up for some iron tossing. YHC brought his clubs and jump ropes to do some circuit training.
Surf n Turf lead the COP
Workout station: KB station, Club station, jump ropes as the timer. Rotate through stations, different exercises.
Some GRAMS to close out. Numbers, names, Surf N Turf took us out.
2 men posted on a beautiful hump day to throw some iron around. The PAX decided to do a Tabatha workout.
Mosey around parking lot then usual COP
Tabatha – 30 seconds on, 15 seconds off, 6 sets. The exercises rotated between upper body, lower body and core. Rinse and repeat.
Some GRAMS to close out.
Numbers, names, Surf n Turf took us out.
Warmup was led by Surf N Turf. We did SSH’s, Heals to Heaven, Alabama Prom Dates, Arm Circles and some others.
First set of exercises we walked the bus loop doing a different KB exercise at each light pole. We did Curles for the Gurls, Demon Crushers, Calf Raises and some others.
Second set was 11’s across the parking lot. We did Lawnmowers and Sit Up Presses.
Yard Sale took over for some 4 corners although I think we did 5. Exercises were boat-canoe, squats touching bench with your rear, KB swings switching hands and a couple more.
Time was up. Numberama, Namarama. Announcements – Wong Tacos is open – we need to plan a visit next week. Maybe Tuesday which works well for Macho. The guys with kids at home are limited when they can attend. We empty nesters are pretty flexible. See you guys tomorrow for run/ruck/walk. SYITG.
3 men barely beat the fartsack to get some iron pumping.
COP – usual stuff
Walking around the parking lot, stopping at each light pole do an exercise. Various upper body on one side and lower body on the other side.
11s – Demond crushers + WW2s with pumps
Little stretching to close out. Numbers, names, Surf n Turf took us out.
YHC showed up to see Yardsale and Surf and Turf. Broke out the jump rope and 10# mini iron bats for a station workout, here is what happened.
Circle up for 20 ssh, then mosey a lap for warm up.
Station 1 (S1) – jump rope for 50 reps as the timer, S2 – Bat swings to vertical, S3 – KB curls, we rotate through all stations for a set. Complete 2 more sets for a triple check. walk a lap.
S1 – jump rope 60 times as timer, S2 – tricep extensions, S3 – KB swings and we rotate through all stations for a set. Complete 2 more sets for a triple check. walk a lap.
S1 – jump rope 50 times as timer, S2 – Around the world with curls, S3 – sit up press and we rotate through all stations for a set. Complete 2 more sets for a triple check. walk a lap. This was the end of the time for today.
Numberama, namerama, Yardsale took us out in prayer.
Great workout this mrong gents, see you in the gloom soon….Cheers, CB!
Bulkhead and Yardsale met on a perfect Wednesday morning for some kettlebell work. Bulkhead warmed us up with some exercises followed by a Tabata.
Yardsale took us out. Prayers to several PAX members who are having health issues (themselves or family).
Due to the icy conditions, the PAX decided to shift Manndate to Pearson’s Corner Elementary School. The PAX circled up in the main courtyard and the beatdown began.
COP – usual exercises.
EMOM – every minute on the minute. Perform various exercises and reps called out by the Q every minute on the minute.. Rinse and repeat for about 30 minutes.
Some boat canoes and GRAMS to close out. Numbers, names, Corned Beef took us out.
3 men posted on a cold morning to toss some iron around. YHC had some Tabatha in mind and the PAX went along.
COP – mosey around parking lot, usual exercises.
Tabatha – rotated between upper body, lower body and core exercises.
Numbers, names, Boo Boo took us out.
6 men posted on a pleasant morning to throw some iron around. YHC was coming in hot so Yardsale led the COP.
11s – demon crushers + squat thrusters
Triple check – P1 snatches, P2 flutter kicks with a pump, P3 mosey around parking lot
4 corners – c1 20x calf raises, c2, 20x curls, c3 kb swings, c4 ww2s
Some GRAMS to close out. Numbers, names, Opus took us out.
6 guys came out to lift some bells. Some of them were blue.
COP — normal stuff
Line it up — rotate after
Jump rope 25 times
Around the world
Presses
Lawnmowers
Halos
KB Squats
3x around the whole gauntlet
Bus loop bop
every streetlight is 5 KB renegade rows each side
every bus is a different exercise — the number we did depended on the number of the bus (all numbers added together)
20 KB calf raises at the cones
KB Death Crawl
plank position — throw KB on the ground and crawl to it
throw with the other hand
keep going until we reach the grate (unless your name is Yardsale who did extra credit)
return back to home base the same way
Boat Canoe deluxe version
Yardsale led the boat canoes as always and added some other things to the mix
Happy new Year! Some of us are going to be doing a sugar fast for the month of January!
Opus