Tag Archive for: Cousin IT

80?! You’re Crazy Ivan!

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FNG: 8-Mike

W-UP: disclaimer, mission, statement, squat, hold, Core principles, plank hold

The main event:

Five exercises:> Kettlebell swings, upright rows, Side swings, Dead lift And thrusters

Round 1: 10 reps each Exercise.

Now that everybody was warm, and familiar with the exercises, we kicked it up a notch!
The Q said “All right 80 reps each exercise will stay together break them up as you need to “. Lots of mumble chatter to follow statements like “that escalated quickly”, “how many did you say?”, There were some other Words said that the queue could not understand due to mumbling.

Round 2: 80 Reps same exercises

Round three: 40 reps same exercises

Mary: The PAX from Cletus joined. Homer to Marge slow count I/C to 10. Single leg alternate 10. Plank with Star Gazer.

 

Pumps and Grunts

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FNGs: none

Warm Up:

  1. Bodyweight Good Mornings
  2. KB Halo 
  3. Hip Openers (World’s Greatest Stretch) 
  4. Uppercut Left-to-Right
  5. Bodyweight squats

The Workout:

Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.

  • KB Clean to Press (Right) 
  • KB Clean to Press (Left)
  • KB Front Rack Reverse Lunge (Alternating Legs) 
  • KB Deadlift to High Pull
  • KB Goblet Squat to Thruster
  • KB Swing

Mary:

KB American Hammer

KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.

KB Deadbug (Left)

KB Plank Pull-Through

Pickle Pounders

Mountain climbers

LBCs

WW3s

Announcements: none

T-Claps (Recognition): none

Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues

Birthday Q. 52.

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FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)

Hanging Bells on Santa’s Sleigh

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FNGs: None

Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins

The Workout:

45 seconds on with 15 seconds rest for 3 sets:

  1. Hand to Hand Suitcase Deadlifts
  2. Bear Plank Shoulder Tap
  3. Alternating KB Swings
  4. Bear Plank Shoulder Tap+Carolina Dry Dock
  5. Pass Under Lunges

Five One Minute 5 Second EMOM

  1. 10 Full KB Swing
  2. Pulse Squat Time Remaining

Five One Minute 5 Second EMOM

  1. 10 Shoulder Press
  2. Seesaw Lunges Time Remaining

Mary:

45 Seconds on with 15 Second Rest

  1. North South KB Plank Pulls
  2. KB Alternating Leg Lifts
  3. Plank Pull Through East West
  4. Hollow Middle Rocks
  5. Half Turkish Get Up Right Side
  6. Half Turkish Get Up Left Side
  7. Peter Parkers
  8. American KB Hammers with Sprinter Situp
  9. Bear Plank KB Taps
  10. KB Deadbugs
  11. Hollow Low Slow Flutter

Announcements: Stay safe and wear lights when running in the morning and at night.

Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.

No Legs

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FNGs: Wild Bill – Coverstory FIL

Warm Up: SSH, Windmills, Seal Claps, Overhead Claps

The Workout:

Thang #1:

PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.

Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.

 

Intermission:

7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total

 

Thang #2:

Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1

Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach

 

Finisher:

12 reps of pull through merkins, 12 reps of Halos

10 reps + 10 reps

8,8,6,6,4,4,2,2 – Have a nice day!

 

Mary: Naaa

Announcements: nope

T-Claps (Recognition): nope

Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.

TABATA SHOULDERS IT IS!

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FNGs: None

Warm Up: The bounce, spinal rotations, good mornings, SSH, arm circles, claps.

The Workout:

Tabata 45 sec on:15 rest; At halfway mark switch to 2nd exercise.

ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWINGS
REPEAT

Short lap around parking lot

ROUND TWO: 3X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SNATCH R/L
MERKIN ON THE BELL R/L
REPEAT

Mary: Around the circle abs – LBC, Australian Snow Angels, Box Cutters, Pickle Pounders, a few broga stretches. 

Announcements: Sign up to Q this summer! 

T-Claps (Recognition): None

Prayer: Clunker’s in-law moving to assisted living; Dahmer’s friend who lost his job – really struggling; Dauber’s mom full recovery back injury.  Rest from your work this weekend men!  Love your friends and family well! 

You Chose Poorly

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11 HIM swung some bells today. YHC brought back some ska hits to keep the tempo moving us. It was a moist one. Some PAX may have chose poorly for a bell to travel with but they pushed through the pain.

WU’s
Good mornings
SSHs
Willie Mayes Hayes
Carolina Dry Docks (slow IC)

12 exercises 3 rds each (15, 12, 10 reps)
3 groups

1 – goblet squat
2 – swings IC
3 – single arm chest press (R arm)
4 – single arm chest press (L arm)
Mosey to playground with traveling curls
5 – bent over rows R
6 – bent over rows L
7 – lunge pulse bell w touch knee R
8 – lunge pulse bell w touch knee L
Mosey to shelter with traveling tris
9 – halos rotate directions (L&R count 1)
10 – pull through merkins (both sides 1)
11 – cross body snatch R
12 – cross body snatch L
Mosey to courts with John Cusaks.

Join Cletus for Mary
Mary almost didn’t happen as Forceps started name-a-rama with 5 mins left. Once that was over YHC saw we had almost 3 mins left.
American Hammers x22
LSF x22
50 sec chillcut plank hood for Forceps respect bday Q

Announcements on slack
Prayers – BS church member lost life to pneumonia mid 30’s lady named Brenae. Forceps lost co-worker to kidney failure. Cousin IT spoke of one but cannot remember.

Nice job today men!
BS Out

VQ Tabata at Crazy Ivan

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FNGs:None

Warm Up:Sir Fazio, Good Morning, Imperial Walkers

The Workout:Tabata 40 Second AMRAP with 20 second Recover for 5 exercise
Completed 5 Sets with a 3 min Cardio in between

Mary:Homer to Marge, Pickle Pounder, Box Cutters, LBC’s, Freddy Mercs closing with Downward dog and Cat/Cow.  Along the way we listened to some System of a Down, EPIC, Rage against the machine, Green Day, Danzig and Pantera to name a few.

Announcements: None

T-Claps (Recognition):None

Prayer: Yogurt and SoftServe

 

0.0 miles

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A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.

Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills

Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd

Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10

Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd

Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga

Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.

Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!

BS out!