Tag: darkhelmet

Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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Why do my Hips Hurt?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
THE THANG:
The Nolan Richardson
Partner workout:
Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back to start to pick up where partner 1 left off on the count.
150 Burpees
300 Squats
150 Big Boy Sit-ups
300 Little Baby Arm Circles
150 Merkins
300 Imperial walkers
MARY:
ANNOUNCEMENTS:
COT:

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School Tour

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Commentary courtesy of Dark Helmet:

12 men at The Pit Of Cocks received a generous helping of Italian Jobs.

The Thang:

  • Run 1/4 mile-ish then perform the following
  • 10 Burpees
  • 20 HR Merkins
  • 30 Lunges
  • 40 Mountain Climbers
  • 10 Burpees

Repeat until the hate leaves your heart or until 45 minutes has elapsed…

Moleskine:
The morning began with Liberty rescuing Goose’s hemorrhoid pillow from the parking lot (not sure when that got left there) and placing it lovingly by the flag. Also placed by the flag, was a fat deuce squeezed out like Satan’s toothpaste by 3D’s nutsniffer. Not to worry, like most good dog owners, 3D brought his little doo-doo produce bags and collected the offering to carry with him. I don’t have a dog, and one of the main reasons is that I currently live in a situation that would require me to bend down and collect the feces of a lesser beast. I'm on the top of the food chain. I will not collect feces. Besides, the mighty (though domesticated) canine deserves to leave his castoffs where they lay, so for me to take responsibility to care for such an animal would require me to live beyond the officious reach of an HOA and past the confines of a fence…

Changing subjects, Deep Dish remarked about the amount of sand in the CRHS parking lot and was contemplating how to take his kids there and convince them that it was Myrtle Beach, but with less cigarette butts.

COT: Pray for many men’s relatives, to shoulder our burdens, and to be smart enough not to go alone.

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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Slowest of Burns

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WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.

MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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Run The Block !!!

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Disclaimer Shared
WARMUP:
10 Wind Mills
10 Moroccan night clubs
10 Imperial Walkers
10 Hillbilly Walkers
THE THANG:
Round
Run
Station
First Round
400m
10 reverse lunges each leg
2nd Round
400m
10 burpees
3rd Round
400m
20 merkins
4th Round
400m
25 squats
5th Round
400m
30 mountain climbers
6th Round
400m
20 dips
7th Round
400m
15 step-back lunges + 15 calf raises
8th Round
400m
45-sec plank
9th Round
400m
20 alternating Bonnie Blairs or 20 step-ups
10th Round
400m
30-sec burpee AMRAP

MARY:
Glute Bridges
V-Ups
ANNOUNCEMENTS:
Newsletter, La Grama, etc
COT:
Always stay in COT.

Run The Block !!!

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Physical Readiness Teast

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WARMUP: dynamic
10 Wind mill
5 bend & Reach
THE THANG:
1 mile
1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers)

Competition test
1 minute ARAP Merkins
1 Minute ARAP curlups
1.5 mile run
MARY:
ARAP
10 Merkins
20 Squats
30 Crunches

Flutters
Merkins
Big boys
ANNOUNCEMENTS:
COT: prayers for new beginnings for people.
Eagle Claw going to The Citadel

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